Tuesday’s WOD

CrossFit WOD:

Strength

1) Back Squat: 1X8@65%, 1X8@70%, 1X8@75%

2) Front Squat: 1X5@65%, 2X5@70%

Conditioning

This is one continuous effort.

400m Run with plate 45/25#

-then-

3 Rounds of:

5 T&G Power Clean & Push Jerks 135/95#
25 HR Push-ups
5 Muscle-Ups

-then-

400m Run with plate 45/25#

 

Advance WOD:

BBG

1) 8 minutes to establish a 3rm T&G Power Snatch.

2) 8 minutes to establish a 3rm T&G Power Clean & Push Jerk.

Strength

1) Back Squat: 1X10@60%, 1X8@65%, 1X8@70%, 1X8@75% – rest as needed.

2) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest as needed.

Conditioning

This is one continuous effort.

10 min Max Distance Sled Drag (forward facing – march style).

*Load should be heavy, but movement should be continuous for all 10 minutes.

-then-

10 min AMRAP of:

5 T&G Power Clean & Push Jerks @ 80% of max from #2
25 HR Push-ups
5 Muscle-Ups

-then-

10 min Max Distance Sled Drag (forward facing – march style).

 

Leave a Reply