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Uncommon WOD – 041414

04.13.2014

CrossFit 1.0

A.
Three sets of:
Back Squat x 8-10 reps @ 20X1
Rest 60 seconds
Ring Rows x 8-10 reps @ 2111
Rest 60 seconds
Jump Rope Technique x 60 seconds
Rest 60 seconds

B.
Three sets for times of:
Man-Makers x 5 reps
400 Meter Run
Rest 2 minutes

CrossFit 2.0

A.
Fives sets of:
Back Squat @ 30X0 tempo
Rest 2 minutes
Strict Pull-Ups x Max Reps
Rest 2 minutes
For the back squat, use a high-bar position and perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

B.
One Set for Max Reps:
85% Back Squat x Max Reps @ 30X0
*Load your bar with 85% of today’s 1-RM back squat weight and perform as many reps as possible.

*Courtesy of CrossFit Invictus

author: CrossFit Uncommon

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