2017.8.22

 

WOD For 2017.08.22

 

“Helen”

3 rounds for time of:

400m run

21 Kettlebell Swings (1.5/1 pood)

12 Pull-ups

2017.8.21

 

WOD For 2017.08.21

A.)    

 

OPEN & PERFORMANCE

“Double Dip”

 

AMRAP 15

50 Double Unders

25/18 Calorie Bike (34/24) if Row

15 Hang Squat Cleans (115/75)

 

FITNESS

“Double Dip"

 

AMRAP 15

100 Single Unders

25/18 Calorie Bike (34/24) if Row

15 Hang Squat Cleans (75/55)

 

2017.8.19

 

WOD For 2017.08.19

A.)    

 

OPEN & PERFORMANCE

“Jack & Jill”

 

Teams of 3:

600 Meter Wreck Bag Run (70/50)

100 Power Snatches (75/55)

600 Meter Wreck Bag Run (70/50)

75 Power Snatches (95/65)

600 Meter Wreck Bag Run (70/50)

50 Power Snatches (115/80)

600 Meter Wreck Bag Run (70/50)

 

FITNESS

“Jack & Jill"

 

Teams of 3:

600 Meter Wreck Bag Hill  (50/35)

100 Power Snatches (65/45)

600 Meter Wreck Bag (50/35)

75 Power Snatches (75/55)

600 Meter Wreck Bag run (50/35)

50 Power Snatches (95/65)

600 Meter Wreck Bag Run (50/35)

 

2017.8.18

WOD For 2017.08.18

A.)   10:00 to complete:

9 Sets of 2 Tempo Repetitions

5 Seconds Down, 3 Second Pause in the bottom and stand.

There will be (3) waves, with each wave starting at 50%. On each wave, the final lift of each will grow in percentage.

Set #1 – 50% 1RM Front Squat

Set #2 – 55% 1RM Front Squat

Set #3 – 60% 1RM Front Squat

Set #4 – 50% 1RM Front Squat

Set #5 – 55% 1RM Front Squat

Set #6 – 63% 1RM Front Squat

Set #7 – 50% 1RM Front Squat

Set #8 – 55% 1RM Front Squat

Set #9 – 66% 1RM Front Squat

 

B.)     

 

OPEN & PERFORMANCE

“Satan's Whiskers”

 

3 Rounds:

10 Chest to Bar Pull-ups

10 Front Squats (165/110)

10 Burpees

 

FITNESS

“Satan's Whiskers"

 

3 Rounds:

10 Pull-ups

10 Front Squats (135/95)

10 Burpees

2017.8.17

WOD For 2017.08.17

A.)    

 

OPEN & PERFORMANCE

                                “Underwater”

 

3 Rounds:

50/35 Calorie Row

100 Double Unders

200 Meter OH plate carry (45/35)

 

FITNESS

“Underwater"

 

3 Rounds:

50/35 Calorie Row

200 Single Unders

200 Meter OH plate carry (35/25)

 

Proud

Links

CrossFit Journal: The Performance-Based Lifestyle Resource
 

 
 

 
 
 
 

 
 

 
 

 
 
 
 

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