Tuesday's WODs!

March 16, 2020

Here are your Tuesday WODs! And awesome job on those thrusters today! That WOD was no joke...

 

Tuesday March 17, 2020

 

CrossFit (7am/9am/5:30pm/6:30pm/7:30pm)

 

Warm-up:

1:00 Bike, Row, or 200M Run

20 Jumping Jacks

10 KB swings

1 Length L-arm KB Waiters Walk (Down/Back)

1 Length R-arm KB Waiters Walk (Down/Back)

10 KB swings

20 Jumping Jacks

then,

2 Rounds of:

2 KB Strict Press + 3 KB Push Press (each arm)

3 Burpees

 

Strength:

 

Overhead Squat 5x5

#1: 5 reps @ 40%

#2: 5 reps @ 50%

#3: 5 reps @ 55%

#4: 5 reps @ 60%

#5: 5 reps @ 65%

 

Partner Pacesetter WOD:

 

Part A)

For 8 minutes:

8 Power Snatch 65/95

HSPU

 

Score is total HSPU

Switch partners every 8 Power Snatch.

Power Snatches are the pacesetter

 

REST 2 MINUTES

 

Part B)

For 8 minutes:

8 Power Clean & Jerk 65/95

T2B

 

Score is total T2B

Switch partners every 8 C&J.

Clean & Jerks are the pacesetter

 

 

CrossFit Endurance (6am)

 

For time:

10 x (10 singles + 10 DUBs)

20 Calorie Row

20 Calorie Bike

20 Burpee Box Jump Overs 20/24

40 OH Lunges w/plate 25/35

1 mile Run

40 OH Lunges

20 Burpee Box Jump Overs

20 Calorie Bike

20 Calorie Row

10 x (10 singles + 10 DUBs)

 

 

 

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