Blog
03
16
2017

Uncommon WOD – 031717

CrossFit 1.0

A.
Three sets of:
L-Seated Dumbbell Press x 8 reps @ 2111
Rest 30 seconds
Death March x 20 steps @ 2011
Rest 30 seconds
Suitcase Carry + Waiter’s Carry – Down & Back the length of box then switch arms
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry)
Rest 60 seconds

B.
Same as 2.0

 

CrossFit 2.0

A.
For the following 16 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavier loading.

Every 90 seconds, for 6 minutes (4 sets):
High Hang Snatch x 2 reps @ 50-70% of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 9 minutes (6 sets):
Hang Snatch x 1 rep @ 70-90% of 1-RM Snatch

B.
Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
15 Burpee Box Jump-Overs (24/20)

 

*Courtesy of CrossFit Invictus

author: CrossFit Uncommon

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