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Uncommon WOD – 121015

12.09.2015

CrossFit 1.0

A.
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Unsupported L-Seated Dumbbell Press x 8 reps @ 2111
Station 2 – Supinated-Grip Barbell Row x 6-8 reps @ 2111
Station 3 – Alternating Reverse Lunges with Dumbbells x 20 reps

B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Toes to Bar
14 Goblet Squats
100 Meter Run

 

CrossFit 2.0

A.
Six sets of:
3-Position Snatch
(high hang, mid-thigh, then from the floor)
Rest 2-3 minutes

Build over the course of the six sets.

B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Overhead Squats (135/95 lbs)
7 Box Jumps (24/20)
7 Toes to Bar

 

*Courtesy of CrossFit Invictus

author: CrossFit Uncommon

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