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CrossFit WOD 12-14-15 Tucson AZ

14
Dec

CrossFit WOD 12-14-15 Tucson AZ

CrossFit In Tucson AZ

Fitness

Performance

Every 2 Minutes for 10 Minutes Take 10 Minutes and work to a 2 rep max of:
3 Front Press Snatch Balance
4 Pistols Then every  2 Minutes for 12 Minutes:
5 1 Arm Rows each arm Snatches 60%/3, 65%/3. 70%/3, 75%/3, 80%/3, 80%+/3
*The goals is to work to a 3RM Front Press
Back Squat 8,6,4, 8, 6, 6 (similar weight to last week’s set of 10)
Then 3 Rounds for Max Reps:
60 seconds of Push Up/Pull Up Combo 3 Rounds For Max Reps:
60 seconds rest 60 seconds of Muscle Ups (Ring/Bar/Ring)
60 Seconds of Overhead Walking Lunges 20/15kg 60 seconds rest
60 seconds rest 60 seconds of Overhead Walking Lunges 20/15kg
60 seconds of Box Jumps 30/24 60 seconds rest
60 Seconds rest 60 seconds of Burpee Box Jumps 30/24
60 seconds of rest
3 Rounds not for time:
Hip Extensions 12 (30X1)
Wrist Extensions 3 rolls