WOD - 05/18/2018 - WOD

For time:
"Fast & Heavy"
(first crossfit.com wod ever)
21 DB Thrusters
400m Run
18 DB Thrusters
400m Run
15 DB Thrusters
400m Run
Athlete chooses weight

Extra - 05/18/2018 - Extra

Accessory: 3 RDS
10-20 Single Arm DB Rows (each)
10-20 GHDSU

A - 05/18/2018 - A

A. OLY: (Do not let go of bar at top, hold on for all reps)

Every 2:00 For 10:00 (5 sets): Hang Power Snatch 3-5 @ 72.5%

NO REST

Every 2:00 For 10:00 (5 sets): Squat Clean & Push Jerk 3-5 @ 72.5%


REST 5min


B - 05/18/2018 - B

B. PWR: Every 2:00 For 10:00 (5 sets): Front Squat 8-12 @ 72.5% (from the floor)


REST 5min



C - 05/18/2018 - C

C. Metcon: EMOM 18

1: 5 Bag C&J (¾ BW)

2: 50ft Carry

3: 20 Hollow Rocks



Boot-Camp warm up

2*14 at beginning
19 at end of class

Boot-Camp #1 - 05/18/2018 - Boot-Camp #1

10 rds
Stations: 30 s. each
KB Swings
Alt. KB Cleans
Alt. KB Snatches
2 KB C&J
Rest