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WOD – Crossfit – Monday – 5/14/18

A. 7 sets; one set every 1:45
Power Clean + Hang Squat Clean (drop) + Squat Clean
* work to a tough single throughout the 7 sets

For Time;
3 rounds of..
run 200m
10 front squats; 155/105
15 wallball shots

directley into…

15 unbroken deadlifts (same weight as front squats)
12 unbroken deadlifts
9 unbroken deadlifts
– must run 100m if you break. be sure not to start next set until you are sure you can hand on for unbroken

CROSSFIT PLUS WORKOUT

A. Warm-Up;
NFT;
Bike .5mi
3-6 strict pullups
Run 400m
3-6 strict pullup
B. 5 sets; Jerk (advanced BTN) (3 sec hold in split) x3 reps @70% of jerk
C. 7 sets; one set every 1:45
Power Clean + Hang Squat Clean (drop) + Squat Clean
* work to a tough single throughout the 7 sets

For Time;
3 rounds of..
run 200m
10 front squats; 155/105
15 wallball shots

directly into…

15 unbroken deadlifts; same weight as front squats
12 unbroken deadlifts
9 unbroken deadlifts
– must run 100m if you break. be sure not to start next set until you are sure you can hand on for unbroken

E. Lactic Power Sprints;
Bike 8 sec as hard as possible
– rest 3 min
Sprint 50m
– Rest 3 min, x3 sets

 

 

Alex RuggiereWOD – Crossfit – Monday – 5/14/18