CrossFit WOD Teams of 2 only 1 works at a time:
A.) (0-15min.)
2000m Row (250m intervals) or Assault Bike 2 Miles or 1 mile Run (200m intervals)
Immediately into;
Snatch Ladder
10 Snatches @50% effort
10 Snatches @60% effort
10 Snatches @70% effort
Max @80% effort
Rest 5min.
B.) (20-35min. )
2000m Row (250m intervals) or Assault Bike 2 Miles or 1 mile Run (200m intervals)
Immediately into;
Clean and Jerk Ladder
(Same style and %’s)
*Change up your cardio
Cool Down:
2 min of easy cardio then
Sweat:
A.) 20min. to finish….
600m Row
50 American KB Swings 53/35lb.
40 Box Jumps 24/12″
30 Push-Ups
20 SDHP’s 95/65lb.
30 Push-Ups
40 Box Jumps 24/12″
50 American KB Swings 53/35lb.
600m Row
B.) (25-30min.)
5 Rounds:
20sec. of Plate Sit-Ups
10sec. of Rest
20sec. of Flutter Kicks
10sec. of Rest
C.) (31-36min.)
Max DB Snatch 50/35lb.
Not much time between section 2 and section 3, so be sure to have that Slam Ball ready to go!
HIBB WOD:
A.) 5 sets
1 min Max Push Press with 50% of your 1 RM
immediately into:
1 min Max Upright Rows (kind of like a hang SDHP. So you can use a bit of hip drive to help you out as well. Use a weight you can get 15-20 reps with.
Rest 2 min
B.) For Time:
10-9-8-7-6-5-4-3-2-1
Devils Press 45/30
200m Run
C.) 3 Sets
15 Reps DB Lateral Raise