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WOD 072418: Calories, Calories…


CrossFit: Strength: Back Squats 5@60% 1@ 65% 5@60% 1@70% 5@60% 1@75% 5@60% 1@80% Conditioning: 20 Minute ME EMOM A) Cal Ski B) Shuttle Run (25ft equals 1pt) C) Cal Bike D) Cal Row E) Rest (everyone Rest) RX+: Same Hybrid: WOD 1: 16 Min Infinity Ladder by 4s Alt Plyo Step Ups Knee Tucks DB

CrossFit:
Strength:
Back Squats
5@60%
1@ 65%
5@60%
1@70%
5@60%
1@75%
5@60%
1@80%

Conditioning:
20 Minute ME EMOM
A) Cal Ski
B) Shuttle Run (25ft equals 1pt)
C) Cal Bike
D) Cal Row
E) Rest (everyone Rest)

RX+:
Same

Hybrid:
WOD 1:
16 Min Infinity Ladder by 4s
Alt Plyo Step Ups
Knee Tucks
DB Snatches
Russian twists x2
50ft Bear Crawl after each rd

WOD 2:
Same

 

BootCamp:
WOD 1:
18 Min AMRAP – Ladder up by 4’s
Alt Plyo Step Ups
Knee Tucks
DB Snatches
Russian twists x2
1 Turf Bear Crawl after each rd

WOD 2:
9min Alt EMOM
Broad Jump + Back Pedal
Shuffle Touchdowns
Star Plank

Barbell Mechanics:
Snatch High Pull (3″ deficit)
(3) 3 x @ 83%-85%

BTN Sn Grip Push Press
(4) 4 x @ 77-80%

Back Squat
(4) 2 x @ 77-80%

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