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WOD 043018: The Crown Jewels


CrossFit: Skill Session: 3 Rds 5 Reps of: A. Feet on the Floor Pull Thrus or B. Feet on the Box Ring Pull Thrus (Depending on Ability) Conditioning: 9 Minute AMRAP Ladder Up by 1 Rep of Each C2B Pullup Squat Snatch (95/65#) – 2 Minute Rest – 9 Minute AMRAP Ladder Up By 3

CrossFit:
Skill Session:
3 Rds 5 Reps of:
A. Feet on the Floor Pull Thrus

or

B. Feet on the Box Ring Pull Thrus (Depending on Ability)

Conditioning:
9 Minute AMRAP
Ladder Up by 1 Rep of Each
C2B Pullup
Squat Snatch (95/65#)

– 2 Minute Rest –

9 Minute AMRAP
Ladder Up By 3
Wallballs (20/14) @ 10ft
Cal Bike

RX+:
Muscle Ups
Squat Snatch (135/95#)

Hybrid:
WOD 1:
Skill Session:
3 Rds 5 Reps of:
10/10 SeeSaw Press
10/10 Hammer Culrs

WOD 2:
Alt. Dumbbell Snatches

BootCamp:
WOD 1:
6 Min Alt EMOM – 1 Min Btwn Each
A1 -12 Sumo Deadlift 2×32/24
A2 – 60 Toe Taps
B- 10 Strict Press (30/20) 8 Push Press 20 DB Front Squats(1 set of DB per person)
C- 20 Defecit Lunges
2 Plate Push Circle
D – 12 plank up/wall plank up w 2s pause at top
20 Sit Up n Chop

WOD 2:
$$$$$$$ 2-3 rds
10-12 DB Rocketmen
10-12Bent over rows
20 Banded Glute Bridges
5 Cal Arms only AD

Barbell Club:
Muscle Snatch (elbows high!!!)
5 x @ 65%
4 x @ 70%
2 x 3 @ 75%

2 – Position Clean (floor, power)
2 sets @ 75%
3 sets @ 80%

Clean Deadlifts
5 x 5 @ 105%

Back Squats
work up to 80-85%
1 x 10 @ 80-85% – 1RM

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