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WOD 120914: Lunging day all night


CROSSFIT Strength German Cleans 5 Sets WOD 3 RFT 30 Box Jumps (24/20”) 50 Ft. OHWL (45/35#) 20 Wall Ball Shots (20/14#) 10ft 50 Ft. OHWL (45/35#) 10 Handstand Push Ups   BARBELL A. muscle snatch 4 x 3 @ 35-40% B. Snatch from deficit 6 x 2 C. Back squat 3 x 3 –

CROSSFIT

Strength

German Cleans 5 Sets

WOD

3 RFT

30 Box Jumps (24/20”)

50 Ft. OHWL (45/35#)

20 Wall Ball Shots (20/14#) 10ft

50 Ft. OHWL (45/35#)

10 Handstand Push Ups

 

BARBELL

A. muscle snatch 4 x 3 @ 35-40%
B. Snatch from deficit 6 x 2
C. Back squat 3 x 3 – HEAVY/max

 

BOOTCAMP

WOD 1

For Time:

500 m row

200 Doubles or Singles

100 Air Squats

50 Push Ups

50 Box Jumps

50 DB Thrusters

50 Jumping Lunges (1,2,3…)

 

Cashout:

4 rounds of 1 min on, 30 sec rest

Superman/Banana

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