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WOD 061319: How Many Reps in one Round?


CrossFit: Strength:Clean Complex 5-7 Sets (Up on Weight) 1 Clean Deadlift 1 Mid Thigh Squat Clean 1 Hang Squat Clean Conditioning: 3 Rds 4 Minute AMRAP 21/16 Cal Bike 21 Power Cleans 15 Wallballs (20/14) @ 10ft 2 Minutes Rest After Each Rd R1(135/95) / R1(115/80) / R3(95/65) RX+: R1 (155/105) / R2(135/95) / R3

CrossFit:
Strength:Clean Complex
5-7 Sets (Up on Weight)
1 Clean Deadlift
1 Mid Thigh Squat Clean
1 Hang Squat Clean

Conditioning:
3 Rds
4 Minute AMRAP
21/16 Cal Bike
21 Power Cleans
15 Wallballs (20/14) @ 10ft

2 Minutes Rest After Each Rd

R1(135/95) / R1(115/80) / R3(95/65)

RX+:
R1 (155/105) / R2(135/95) / R3 (115/80)

Hybrid:
WOD 1:
16min AMRAP
10 Cal Row
10 Kb Sumo DL
10 Wtd Lunges
10 Curls
10 OH Tri Ext

WOD 2:
Use Dumbbells

BootCamp:
WOD 1:
Strength Day – Hammies and Back
2-3 rds QUALITY
10 RDL
10/10 S.L. Hip Thrust
10 Hamstring Slider Curl
10L & 10R Wtd Step Up & Through
5/5 Birddog (SLOWWWWWW)

WOD 2:
2rds
90s Rds :30 S Rest
Sled Push
1 Plank Up + 2 Plank Jacks
Cal Row
Booty complex
5 Curl + 5 Press + 5 Tri Ext

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