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Wednesday 7.15.20

Wednesday

QOD: Bacon, Ham, or Sausage?

Mob:

3 rounds:

30s Line Overs

15s Rest

30s Rev Lunge

15s Rest

30s Plank

Skill: Clean technique on PVC

2x5e

  • ½ rdl

  • Shrug

  • High pull

  • Front squat

  • Power clean

  • Squat clean

3 rounds:

PVC squat cleans w. Pause in hole x 5

DB Goblet Rev Lunge/BW Rev Lunge x6e

Superman hold x 30s

Wgt glute bridge x 20

WOD: For Time (20m CAP)

CrossFit Version:

100 DU

50 Air Squats

50 Situps

80 DU

40 Air Squats

40 Situps

60 DU

30 Air Squats

30 Situps

40 DU/SU

20 Air Squats

20 Situps

20 DU/SU

10 Air Squats

10 Situps

Fundamentals Version: 5 RFT

50 SU/Line Overs

25 Air Squats

25 Situps/Alt V-Ups

Modifications

  1. DU - SU - PSU - Line Overs

  2. Air Squats - Box/Chair Squat

  3. Situp - Alt V-Up

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