Wednesday 10/11/17

admin WOD

CrossFit RSD – CrossFit

A-1: Metcon (Weight)

Increasing Squat Cleans

4 Rounds of 3 sets of 5 Squat Cleans

(50%,60%,75% of 1RM)

Alternating with

15 Sit-ups

15 SB Twists
With a partner establish 3 working weights. P-1 will start their 1st set while P-2 performs the 15 sit-ups and 15 sb twists. Then the partners will switch. After both partners do set 1, the weight will increase for set 2, and perform the workout the same way. After set 3 that will be Round 1. Start at the beggining again at your 50%. Perform a total of 4 Rounds. There is no time limit. Record your highest working weight and all three weights used in the comments section.

B-1: Metcon (Time)

5 Rounds

400m Run

35 Sit-ups

20 Slam Balls 20/15

15 KB Swings 53/35

10 Goblet Squats 53/35