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Uncommon WOD – 081814

08.17.2014

CrossFit 1.0

A.
Four sets of:
Front Squat x 7-10 reps @ 3011
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds
Supine Ring Rows x 7-10 reps @ 2111
Rest 45 seconds

B.
Against a 3-minute running clock, climb as high as possible through the following ladder:
1 Thruster
1 Burpee
2 Thrusters
2 Burpees
3 Thrusters
3 Burpees
4 Thrusters
4 Burpees
5 Thrusters
5 Burpees…
…continuing to climb the ladder until 3 minutes is up.
Rest 2 minutes between sets, and complete a total of four sets.

 

CrossFit 2.0

A.
Three sets of:
Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Rest 30 seconds
Ring Dips x Max reps
Rest 2-3 minutes

B.
Against a 3-minute running clock, complete as many rounds through the following ladder:
Hang Power Clean + 1 Front Squat
Hang Power Clean + 2 Front Squats
Hang Power Clean + 3 Front Squats
Rest 2 minutes between sets, and complete a total of four sets
(Recommended weights – 165/115 lbs)

 

*Courtesy of CrossFit Invictus

author: CrossFit Uncommon

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