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Uncommon WOD – 042116

04.20.2016

CrossFit 1.0

A.
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Romanian Deadlift  x 6 reps @ 3011
(stick to the tempo – 3 second descent)
Station 2 – Supine Ring Row x 8 reps @ 2111
(get as horizontal as possible)
Station 3 – L-Seated Dumbbell Press x 8 reps @ 2111
(increase load from last Monday’s sets of 10 reps)

B.
Three rounds for time of:
Run 400 Meters
25 Kettlebell Swings
25 Push-Ups

 

CrossFit 2.0

A.
Every 2 minutes, for 16 minutes (8sets):
High Hang Snatch + Hang Snatch + Snatch

Build over the course of the 10 sets to something heavy for today.Goal is same or heavier loads than you used on March 28, 2016.

B.
Three sets for max calories/reps of:
60 seconds of Double-Unders
Rest 60 seconds
60 seconds of Strict Pull-Ups
Rest 60 seconds
60 seconds of Rowing for Calories
Rest 60 seconds
60 seconds of Burpee Box Jump-Overs (24/20)
Rest 60 seconds

author: CrossFit Uncommon

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