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WOD 091119: Never Forget.


CrossFit: Conditioning: For Time 2001 Meter Row or 2001 Meter Run (1.25miles) 11 Box Jumps (30/24″) 11 thrusters (115/75#) 11 Burpee C2B Pull Ups 11 Power Cleans (185/125#) 11 HSPUs 11 KB Swings (32/24kg) 11 Toes To Bar 11 Deadlifts (185/125#) 11 Push Jerks (115/75#) 2001 Meter Row or 2001 Meter Run BootCamp: WOD 1:

CrossFit:
Conditioning:
For Time
2001 Meter Row or 2001 Meter Run (1.25miles)
11 Box Jumps (30/24″)
11 thrusters (115/75#)
11 Burpee C2B Pull Ups
11 Power Cleans (185/125#)
11 HSPUs
11 KB Swings (32/24kg)
11 Toes To Bar
11 Deadlifts (185/125#)
11 Push Jerks (115/75#)
2001 Meter Row or 2001 Meter Run

BootCamp:
WOD 1:
For Time
2001 Meter Row or 2001 Meter Run (1.25miles)
11 Box Jumps (30/24″)
11 thrusters (35/25)
11 Burpee C2B Pull Ups / 11 Burpee + 11 C2B
11 HPC (35/25)
11 Wall Walks /11 Walk out + push up + 4 mtn climber
11 KB Swings (32/24kg)
11 Toes To Bar
11 1KB Deadlifts (32/24)
11 Push Press (35/25)
2001 Meter Row or 2001 Meter Run

Weightlifting:
Oly:
Snatch Balance – From Rack
(5) 3 x @ AHAP

From The Low Blocks 2 Snatchs
(5) 2 x @ AHAP (rest :15 between lifts)

Power:
Deadlift
(2) 8-12 x @ 705% (1 Min Rest between sets)
plaese take bigger sets to warm up to your 70% no rest required.

Deadlift Block Pulls (3-5″)
(2) 6-8 reps @ 75%

Front Squats
(5) 3 x @ 65-80% (based on hoe you’re feeling)

Weighted Hollow Rocks
(3) 20 Rocks AHAP

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