Wednesday’s WOD

BootCamp:

Warm-up:

1 Mile Bike

10 Rounds For Time:

7 Burpees

7 KTE

 

CrossFit WOD:

Warm-up:

2 Rope Climbs

20 Pistols

Strength

1) Back Squat: 1X8@70%, 1X6@80%, 1X6@85%

2) Front Squat: 1X5@70%, 1X5@75%, 1X5@80%

Conditioning

3 rounds of:

1:00 ME Muscle-Ups
1:00 ME Burpees
1:00 ME KBS 32/24kg
1:00 Rest

 

Advance WOD:

BBG

1) Mid-hang Snatch: work to a 3rm – 1X3@95%, 1X3@90% – rest as needed.

2) Snatch Balance: work to a 3rm – 1X3@95%, 1X3@90% – rest as needed.

Strength

1) Back Squat: 1X8@65%, 1X8@70%, 1X6@80%, 1X6@85% – rest as needed

2) Front Squat: 1X5@60%, 1X5@70%, 1X5@75%, 1X5@80% – rest as needed

Conditioning

3 rounds of:

1:00 ME Muscle-Ups
1:00 ME Shuttle Run (for distance) 50′
1:00 ME KBS 32/24kg
1:00 Rest

*Shuttle Run is for max accumulated distance in 1:00. The 50′ denotes the length to run before turning around. For example: run down 50′, turn around, run back 50′ – distance is total feet in 1:00.