Blog

Uncommon WOD – 011116

01.10.2016

CrossFit 1.0

A.
Three sets of:
Kneeling Halos x 3-5 reps to each direction
Rest 60 seconds
Back Squat x 8-10 reps
Rest 60 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 8 minutes of:
12 Kettlebell Swings
6 Strict Pull-Ups

 

CrossFit 2.0

A.
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55% of 1-RM Back Squat
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%

Every two minutes, for 4 minutes (2 sets):
Back Squat x 10 reps @ 70-75%

B.
Complete rounds of 21, 15 and 9 reps for time of:
135/95 lb Power Clean
Chest-to-Bar Pull-Ups

 

*Courtesy of CrossFit Invictus

author: CrossFit Uncommon

Comment
0

Leave a reply