WOD
"Snowboarding"
5 sets
(:45 on/:15 off)
Minute 1: Calorie Row
Minute 2: Wall Walks
Minute 3: Box Step Ups 20"
Minute 4: Power Cleans 135#/95#
Minute 5: Rest
(Scoring: keep a running total for stations 1-4. Station 5 is a recovery and is not scored, Score each set's Total Reps)
*Have athletes partner up and start on different stations
Strength
Shoulder Press 4x3
Every 1:30 x 4 sets
3 Shoulder Press @65%
WOD
"CrossFit Open WOD 21.3"
For Time 18:00 Cap:
15 Front Squats 95#/65#
30 Toes to Bar
15 Thrusters 95#/65#
-Rest 1:00-
15 Front Squats 95#/65#
30 Chest to Bar Pull Ups
15 Thrusters 95#/65#
-Rest 1:00-
15 Front Squats 95#/65#
30 Bar Muscle Ups
15 Thrusters 95#/65#
Note: We have extended the time cap to 18:00 for today.
Strength
Deadlift 4x3
Every 2:00 x 4 sets
3 Deadlifts @70%
WOD
"Ice Hockey"
Teams of 2:
16:00 AMRAP
Partner 1:
1:00 Max Calorie Air Bike
Partner 2:
1:00 Rest
Strength
Power Snatch 10x3
CYCLING (SNATCH)
Every 1:00 (10:00)
3 Touch-and-Go Power Snatch @ RPE 6
WOD
"Bobsleigh"
7 sets For Time:
7 Box Jumps 30"/24"
4 Kettlebell Swings 55#/35#
28 Double Unders
-rest 1:00 between sets-
*Score is slowest set
