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Uncommon WOD – 090315

09.02.2015

CrossFit 1.0
A.
Four sets of:
Barbell or Dumbbell Push Press x 6-8 reps
Rest 45 seconds
Single-Leg Box Step-Ups x 6-8 reps each @ 3011
(slowly descend from top of the box and gently tap your heal to the ground before ascending)
Rest 45 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 2110
Rest 45 seconds

B.
Three rounds for time of:
6 Dumbbell Man-Makers
(push-up, row left, row right, power clean, push press)
9 Strict Handstand Push-Ups
12 Burpees

 

CrossFit 2.0

A.
Every 2 minutes, for 20 minutes (10 sets):
Push Press + Push Jerk + Split Jerk

Build over the course of the 10 sets to today’s heavy.

B.
Three rounds for time of:
6 Clean & Jerks (185/135 lbs)
12 Burpees Over the Barbell
12 Strict Handstand Push-Ups

 

*Courtesy of CrossFit Invictus

author: CrossFit Uncommon

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