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WOD 041519: Burpee Nation


CrossFit: Strength: Back Squats 1) Tempo Pause Back Squats 5×3 55-60% (3 D, 2 P, 1 U) 2) Back Squats 5×5 @ 80-85% Conditioning: 2 Rounds 6 Minute AMRAP 15 Burpees 20 Power Cleans 15 Cal Bike Rd 1 (135/95) Rd 2 (115/75) 2 Minute Rest between Rounds RX+: Rd 1 (155/105) Rd 2 (135/95)

CrossFit:
Strength:
Back Squats
1) Tempo Pause Back Squats
5×3 55-60%
(3 D, 2 P, 1 U)

2) Back Squats
5×5 @ 80-85%

Conditioning:
2 Rounds
6 Minute AMRAP
15 Burpees
20 Power Cleans
15 Cal Bike

Rd 1 (135/95)
Rd 2 (115/75)

2 Minute Rest between Rounds

RX+:
Rd 1 (155/105)
Rd 2 (135/95)

Hybrid:
WOD 1:
18 min AMRAP
20 Alt DB SNatches
20 OHWL
40 Flutter Kicks
200m Run after each rd

WOD 2:

Use 2 DB For Hang Power Cleans

BootCamp:
WOD 1:
10 Min AMRAP
5/5 S.A. OH Sit Up
10 Gob Squats
20 Shuffle Touch Down

WOD 2:
For time
40-30-20-10
Alt DB Snatches
OHWL
Flutter Kicksx2
200m Run to start & after each rd

Weightlifting:
Oly:
Tall Snatch
(5) 2 x @ AHAP

Low Hang Snatch Doubles
(7) 2 x @ AHAP

Power:
Back Squats
Build up 90%
2 x @ 90%, 1 x @ 95%, 1 x @ 100%

Back Squat Holds (walk out of the rack and hold)
(5) :10 x @ 110%

Pause Squat
(3) 4-6 @ 75%

Banded Dead Bugs
(3) 10/10 @ AHAP

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