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Uncommon WOD – 030414

03.03.2014

CrossFit 1.0

A.
Four sets of:
Bench Press x 6-8 reps @ 20X1
Rest 60 seconds
Single-Leg Hip Bridge x 8-10 reps each leg @ 2011
Rest 60 seconds
Jump Rope Technique Work x 60 seconds
Rest 60 seconds

B.
Three rounds for time of:
10 Burpee Box Jump Overs
20 Push-Ups

CrossFit 2.0

A.
Five sets of:
Dumbbell or Barbell Bench Press
(set 1 = 5, set 2 = 3, set 3 = 3, set 4 = 2, and set 5 = 2 reps)
Rest 90 seconds
Snatch Technique Work x 1.1.1
(rest 10 seconds between each single)
Rest 90 seconds

B.
Three rounds for time of:
10 x Hang Power Snatch (115/75 lbs.)
15 x Ring Dips

*Courtesy of CrossFit Invictus

author: CrossFit Uncommon

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