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Uncommon WOD – 061614

06.15.2014

CrossFit 1.0

A.
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Pull-Ups x 6-8 reps @ 2110
Rest 60 seconds
Partnered Leg Tosses x 15-20 reps
Rest 60 seconds

B.
For max reps/meters:
2 minutes of Rowing
2 minutes of Box Jump-Overs (24”/20”)
2 minutes of Rowing
2 minutes of Box Jump-Overs (24”/20”)

CrossFit 2.0

A.
Back Squat x 5 reps @ 50% of 1-RM
Rest 60 seconds
Back Squat x 3 reps @ 75% of 1-RM
Rest 60 seconds
Back Squat x 1 rep @ 85% of possible 1-RM
Rest 60 seconds
Back Squat x 1 rep @ 90-95% of possible 1-RM
Rest 2 minutes
Strict Pull-Ups x Max Reps
Rest 2 minutes
Back Squat x 1 rep @ 101-103% of 1-RM
Rest 2 minutes
Strict Pull-Ups x Max Reps
Rest 2 minutes
Back Squat x 1 rep @ 103+% of 1-RM
Rest 2 minutes
Strict Pull-Ups x Max Reps

B.
For max reps/meters:
2 minutes of Rowing
2 minutes of Box Jump-Overs (24”/20”)
2 minutes of Rowing
2 minutes of Box Jump-Overs (24”/20”)

Courtesy of CrossFit Invictus

author: CrossFit Uncommon

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