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Uncommon WOD – 050715

05.06.2015

CrossFit 1.0
A.
Three rounds of:
Back Squat x 8 reps @ 3011
(increase load by 4-5% from that used on April  21)
Rest 60 seconds
Dumbbell Bench Press x 8 reps @ 2011
Rest 60 seconds
V-Ups x 20 reps
Rest 60 seconds

B.
Every minute, on the minute, for 16 minutes:
Odd Minutes: 10 Goblet Squats + 6 Strict Pull-Ups
Even Minute: 30 seconds of Rowing for Calories
(start the row at 15 seconds into the minute…finishing at 45 seconds)

 

CrossFit 2.0

A.
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 8 reps @ 75-85%
Rest 2 minutes between sets.

B.
Every minute, on the minute, for 16 minutes:
Odd Minutes: 6 Front Squats (135/95 lbs) + 6 Pull-Ups
Even Minute: 30 seconds of Rowing for Calories
(start the row at 15 seconds into the minute…finishing at 45 seconds)

 

*Courtesy of CrossFit Invictus

author: CrossFit Uncommon

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