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WOD 030519: Springing Forward!


CrossFit: Strength: Speed Front Squats (3) 5 x @ 50-60% Then Front Squats (5) 3-5 x @ 80-85% Conditioning: For Time: (A) 100 Double Under Buy-In (300 Singles, 50 SSD) Then 3 Rounds of: 15 Toes To Bar 20 Hang Squat Cleans (95/65#) 30 Kettlebell Swings (24/16kg) Finish (B) 1000 Meter Row or 2400 Meter

CrossFit:
Strength:
Speed Front Squats
(3) 5 x @ 50-60%
Then
Front Squats
(5) 3-5 x @ 80-85%

Conditioning:
For Time:
(A) 100 Double Under Buy-In (300 Singles, 50 SSD)
Then 3 Rounds of:
15 Toes To Bar
20 Hang Squat Cleans (95/65#)
30 Kettlebell Swings (24/16kg)
Finish
(B) 1000 Meter Row or 2400 Meter Bike

RX+:
Same

Hybrid:
WOD 1:
15:00 AMRAP
3 Booty Complex
20 Explosive Rows
60 Toe Taps
20 X-Sit Ups
3 Boulder Complex

WOD 2:

Same

BootCamp:
WOD 1:
12min AMRAP
3 Booty Complex
20 Explosive Rows
60 Toe Taps

2min Rest

WOD 2:
12min AMRAP
3 Boulder Complex
20 X-Sit Ups
30 Lateral Jumps over DB

Cashout:
Alt TabaTA
Tuck Jumps
Squat Pulse

Weightlifting:
Oly:
Muscle Clean – demo video
(3) x 3 – just the bar – light weight

Clean + FS + 2 Jerks
(5) 1+3+2 x @ 70%+ go as heavy as you want!

Power:
Bench Press
(4) 6-10 reps x @ 75%

Close Grip Bench Press (In line with the shoulders, use more triceps)
(2) 5-8 reps x @ 75%

Pause Bench Press (2 count pause on the chest – then press)
(5) 2-3 reps x @ 65-70%

DB Lateral Raises
(3) 12 x @ AHAP
DB Front Raises
(3) x 12 @ AHAP
DB Tricep Extensions
(3) x 12 @ AHAP

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