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WOD 20170313

12
Mar

WOD 20170313

CrossFit

Strength
E2MOM for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%

2 min rest then-

E3MOM for 6 minutes (2 sets) of:
Back Squat x 1 rep @ 101-105% of previously tested 1-RM

Metcon
30 Wall Ball Shots (20/14)
30 Pull-Ups
30 Kettlebell Swings (55/35)

15 Min AMRAP


Base Camp

Strength
Three sets of:
Back Squat x 10 reps @ 20X1
Rest 90 seconds
Supine Medicine Ball Leg Curls x 12 reps @ 2010
Rest 90 seconds
Hollow Rocks x 20
Rest 90 seconds

Metcon
10 Strict Pull-Ups
20 Wall Ball Shots
30 Kettlebell Swings

15 Min AMRAP

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