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Uncommon WOD – 032415

03.23.2015

CrossFit 1.0
A.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps

B.
As many rounds and reps as possible in 15 minutes of:
30 Weighted DB Box Step-Overs
30 Kettlebell Swings
30 DB Push Press

 

CrossFit 2.0
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 90%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

B.
As many rounds and reps as possible in 15 minutes of:
30 Weighted DB Box Step-Overs
30 Double-Unders
30 Push Press (95/65)

 

*Courtesy of CrossFit Invictus

author: CrossFit Uncommon

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