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WOD 031319: Working Hard For The Money


CrossFit: Strength: 12 Minute EMOM 1 Low Hang Squat Clean + 2 Front Squat + 1 Jerk work up in weight – let’s get weird Conditioning: Every 8 minutes, for 21 minutes (3 sets): 20/15 Calories Bike / Row 20 Alt DB Snatches (50/35#) 20 OH Walking Lunges (45/25#) plate 1000 Row or 2400 Meter

CrossFit:
Strength:
12 Minute EMOM
1 Low Hang Squat Clean + 2 Front Squat + 1 Jerk
work up in weight – let’s get weird

Conditioning:
Every 8 minutes, for 21 minutes (3 sets):
20/15 Calories Bike / Row
20 Alt DB Snatches (50/35#)
20 OH Walking Lunges (45/25#) plate
1000 Row or 2400 Meter Bike

RX+:
Same

Hybrid:
WOD 1:
12min EMOM
DB Burpees
Box Jumps
SSD Knee Tucks

WOD 2:
Same

BootCamp:
WOD 1:
3rds
1:30 W: 15s Rest
Backward Sled Pull
PapaLings
Box jumps
Ski Erg
SSD Knee Tucks

90s rest btn rds

Weightlifting:
Oly:
Santch Balance
(5) 2 x @ 80% of 1 RM Santch

Overhead Squats
(5) 2 x @ 85%+

Power:
Deadlift
(9) 1 x @ 70% (20 sec rest between singles)

Deadlift Block Pulls (3-5″)
(2) 4 reps @ 75%

Barbell Bent Over Rows
(5) 8 x @ AHAP

Weighted Hollow Rocks
(3) 20 Rocks AHAP

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