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02
16
2017

Uncommon WOD – 021717

CrossFit 1.0

A.
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Supine Hamstring Curls with Medicine Ball x 10 reps @ 21X1
Station 2 – Inchworms Version 2 x 10 reps
Station 2 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

B.
Same as 2.0

CrossFit 2.0

A.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 75% x 2 reps
*Set 5 – 85% x 2 reps
Rest 3 minutes between sets.

B.
Five rounds for time of:
24 Russian Kettlebell Swings (70/55)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (70/55)
12 Box Jumps (24/20)

 

*Courtesy of CrossFit Invictus

author: CrossFit Uncommon

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