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Uncommon WOD – 031616

03.15.2016

CrossFit 1.0

A.
Every minute, on the minute, for 15 minutes:
Minute 1 – Front Squat or Goblet Squat x 10 reps
(goal is to use as much as was used last week – when you did 8 reps)
Minute 2 – Russian Kettlebell Swings x 12-15 reps
Minute 3 – Strict Pull-Ups x 5-6 reps
(add external weight if you’re able to make the rep range easily)

B.
Complete as many rounds and reps as possible in 12 minutes of:
Run 400 Meters
20 Alternating Reverse Lunges with Kettlebell Farmer’s Carry

CrossFit 2.0

A.
Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 2 reps @ 90%
*Set 7 – 4 reps @ 85%
*Set 8 – 6 reps @ 80%

B.
In teams of two, alternating full rounds, race through as many rounds and reps as possible in 12 minutes of:
1 Power Clean (155/105)
2 Front Squats (155/105)
4 Front-Racked Reverse Lunges (155/105)
8 Chest-to-Bar Pull-Ups

 

*Courtesy of CrossFit Invictus

 

author: CrossFit Uncommon

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