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WOD 031119: Feeling Like Spring!


CrossFit: Strength: Back Squats (5) 5 x @ 80% Conditioning: 5- 10-15-20 (A) Pull Ups (B) Hang Power Cleans (115/75#) (C) Burpee Box Jump Overs (24/20″) RX+: Same Hybrid: WOD 1: 16 Min AMRAP 200m Run 20 Wall Balls 20 Sit up and Press WOD 2: 5- 10-15-20 (A) Pull Ups (B) 2x DB Hand

CrossFit:
Strength:
Back Squats
(5) 5 x @ 80%

Conditioning:
5- 10-15-20
(A) Pull Ups
(B) Hang Power Cleans (115/75#)
(C) Burpee Box Jump Overs (24/20″)

RX+:
Same

Hybrid:
WOD 1:
16 Min AMRAP
200m Run
20 Wall Balls
20 Sit up and Press

WOD 2:
5- 10-15-20
(A) Pull Ups
(B) 2x DB Hand Power Clean & Jerks (25/15#)
(C) Burpee Box Jump Overs (24/20″)

BootCamp:
WOD 1:
Almost Spring!
200m Run
20 Wall Balls
20 Push Ups
20 T2B
400m Run
40 OHWL
40 DB Snatches
40 Sit Up + Press
800m Run
40 Plank Ups
40 2DB Hang C&J
40 Alt Sweeping Lateral Lunge
400m Run
20 T2B
20 Push ups
20 Wall Balls
200m Run

Weightlifting:
Oly:
Muscle Snatch
(3) x 3 – just the bar – light weight

Snatch DL + High Hang Snatch + Snatch
(5) 1+1+1 x @ 75-80%

Power:
Speed Squats
(8) 3 x @ 65-70% (1 Min Rest between sets)

Back Squat
(3) 3-5 x @ 75%

Pause Squat
(3) 3-5 resp @ 60-70% (find a steady pace)

Weighted Plank
(3) 1:30 @ AHAP

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