CrossFit, Sweat & HIBB WODs Sat Oct 20th 2019

CrossFit:

A.) (0-15min.)
5 Rounds:
10 Power Cleans 135/95**
20 Lateral Burpees Over The Bar
30 Cal Assault Bike or Row

(15-20min.)
Rest 5min.

B.) (20-35min.)
5 Rounds:
10 Deadlifts 225/155**
20 HSPU’s
30 Cal Assault Bike or Row

ADV option: Climb in weight every round. Add whatever sounds good between you and your partner. No failing reps, but you may get up to something pretty spicy.

 

Cool Down:

200m Jog & 200 Walk

At least 1 min each side
Pigeon pose: 1 min each leg

Sweat:

Teams of 2:

2 Rounds For Time or As Far As Possible in 35min…

800m (200m intervals) Run
800m (200m intervals) Row
80 DB Hang Clean and Jerk (50/35’s)
80 DB Russian Twists with (50/35lb.)
80 Box Jumps (24/20″)
I don’t think it’s possible to finish in 35min, but… Prove me wrong?!

 

HIBB High Intensity Body Building:

A.) 5 SetsĀ 
10 Reps Back Rack Lunges (5 each leg)
immediately into…
10 Reps Single Leg Deadlifts (10 on each leg)
*Elevate your rear foot on a 14 in box.
*2 min rest between sets

B.) Cindy 20min AMRAP
5 Pull ups
10 Push Ups
15 Air Squats
*Wear a 20 lb weight vest

Categories: WOD

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