CrossFit, Sweat and HIBB WODs Sat July 20th 2019

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CrossFit:

A.) Partner WOD only 1 person works at a time
15min. AMRAP:
2 rounds of:
32 KB or DB lunges 50/35
32 toes-to-bar
16 KB or DB power cleans 50/35
Then, 2 rounds of:
32 alt. KB or DB snatches 50/35
16 muscle-ups
16 KB or DB burpee deadlifts 50/35Rest 5min.
*If you finish the whole piece, start over and keep going.
*Use either KBs or DBs not both

*Scale for muscle up = 32 push-ups or 16 Cals each on the assault bike.

B.) 5 Rounds:
30 Wall Balls (20/14)
30 SDHP’s (115/75)

*Teams of 2: Only 1 Person works at a time
*Advanced athletes do 135/95 on part  with the 30/20lb ball

Sweat:

36 min to finish…

5 Rounds
400m Run
20 American Kettlebell Swings 53/35
14 Pull-Ups
38 reps of “X”

Round 1: Push-ups
Round 2: Air Squats
Round 3: Toes to Bar
Round 4: Lunges
Round 5: Burpees

ADV is 70/53lb KB

HIBB:

A.) 15 min of Back Squatting:

Start at 135/95 and do a set of 5. Add any ammount of weight you want (depending on your 1 rep max you should know what to add) and keep completing sets of 5. So…5 reps, add weight, 5 reps, add weight, 5 reps, add weight…and so on.¬† Rest as needed but keep it as short as possible. You may NOT rack the bar until you complete 5 reps.

Rest 10 min

B.) EMOM for 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; immediately into

(+) just means go as heavier if you can or lighter depending on your ability and strength level

Categories: WOD

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