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CrossFit WOD 12-28-15 Tucson AZ

27
Dec

CrossFit WOD 12-28-15 Tucson AZ

CrossFit in Tucson AZ

Fitness

Performance

Sumo Deadlift 5,4,3,2,1 Take 10 Minutes and work to a heavy single on:
Alt. KB Press 5,5,5,5,5 Each Arm Snatch Balance
  Then every  2 Minutes for 14 Minutes:
Tabata Alternating Exercises for 8 Rounds of: 2 (Snatch High Pull + Snatch)
Sit Ups *Start at 60% and work up as form allows
Pull Ups  
Walking Lunges Back Squat 60%/5, 65%/5, 70%/5, 75%/5, 80%/5, 80%+/5
   
*your score is the total of your worst round Tabata Alternating Exercises for 8 rounds:
  Sit Ups
Extra: Strict Pull Up
3 Rounds *Your Score is the total of your worst round
1 Minute Plank  
Run or Row 400 Meters 6 Minutes of Walking Lunges
  *continuously lunge for 6 minutes
   
  Extra:  This is ideally done separate from the rest of the training
  Jog 800 meters
  Then run 4x 800 meters with 2 minute’s rest in between
  Then jog 800 meters