CrossFit Sweat and HIBB WODs Sat Aug 10th 2019

Click the Photo to register your team! $65 per person!

CrossFit:

35min. running clock…

80 Back Squats 135/95
60 Toes-To-Bar
40 Cal Bike

80 Front Squats 95/65
60 Toes-To-Bar
40 Cal Bike

80 Overhead Squats 75/55
60 Toes-To-Bar
40 Cal Bike

In remaining time…. Max Distance Farmer Carry with (2) 70lb KBs. Switch whenever you like. Turn around at the 100 or 200 meter mark. No need to go further. Keep your eye on the clock.

*Only 1 person works at a time. Try and be quick on that weight change! And make sure the weight changes are appropriate for you and your partner.
*ADV can be 115/75 on Front Squats and 95/65 on OHS. That will make your weight changes a little easier if can go that route.

 

Sweat:

A.) 5 min to get as far as possible…
20 Cal Row
30 Wall Balls (20/14lb.)
20 Toes-To-Bar
30 Sumo Deadlift High Pulls 95/65lbs.
20 Burpees
30 American KB Swings 53/35lb.
20 Front Squats (same bar)
30 Cal of Choice

Rest 90 sec

B.) 10 min to get as far as possible…
Same workout as above

Rest 3. min

C. FOR TIME:
Same workout as above 😊
Now this is going to be a fun one!

 

HIBB:

A.) 15 Min of Back Squatting
Start with 135/95 and add do a set of 5. Add any amount of weight you want (depending on your one rep max, you should know what to add) and keep completing sets of 5. So do 5, add weight, do 5 add weight, do 5…Rest as needed but try to keep it as short as possible. You cannot set the bar back in the rack until you’ve completed 5 reps.

B.) EMOM 4 min
12/9 Cal Assault Bike
immediately into;

C.) EMOM 4 min
5 Deadlifts 315/205+
immediately into;

D.) EMOM 4 min
12/9 Cal Assault Bike
immediately into;

E.) EMOM 4 min
5 Deadlifts 315/205+

(+) Just means you can go heavier or lighter depending on your skill level

 

 

Categories: WOD