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Uncommon WOD – 052416

05.23.2016

CrossFit 1.0

A.
Four sets of:
Front Squat x 6-8 reps @ 2111
Turkish Get-Ups x 4 reps (2 each side)
(perform these slow and controlled, look for proper positioning and stability in each position)
Rest 60 seconds

B.
Same as 2.0

 

CrossFit 2.0

A.
Front Squat
*Set 1 – 4 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ as heavy as possible
Rest 2 minutes between sets.

B.
Three rounds for time of:
30 Wall Ball Shots (20/14)
20 Burpees
10 Box Jump-Overs (24/20)

 

*Courtesy of CrossFit Invictus

author: CrossFit Uncommon

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