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10
05
2017

Uncommon WOD – 100617

CrossFit 1.0

A.
Three sets of:
Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Dumbbell Z-Press x 8 reps @ 2111
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 5 minutes of:
10 Dumbbell Push Press
4-8 Sandbag/D-ball/Medball over shoulder

*Choose a Sandbag/D-ball/Medball that challenges you. The rep range is to account for the fact that people may get stuck with a slightly heavier or slightly lighter object than others of similar capabilities.

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 5 minutes of:
5 Strict Pull-Ups
10 Box Step-Ups with Dumbbells

CrossFit 2.0

A.
Four sets of:
Deadlift x 4-6 reps
Rest 2 minutes
Strict Handstand Push-Ups x Max Reps in 60 seconds
Rest 2 minutes

B.
Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (115/75 lbs)
4-8 Sandbag/D-ball/Medball over shoulder

*Choose a Sandbag/D-ball/Medball that challenges you. The rep range is to account for the fact that people may get stuck with a slightly heavier or slightly lighter object than others of similar capabilities.

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 5 minutes of:
10 Toes to Bar
10 Box Jumps (24″/20″)

*Courtesy of CrossFit Invictus

author: Jacob Watts

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