Vigor CrossFit WODs 12.3&4.2015

Warm-up (10 minutes):

2 Min. Jump Rope Singles

21-15-9
• Push-Ups
• PVC OHS

Strength (20 minutes):
Bench Press (using bench or sandbags)
• Warm-up to 75% of 1RM then:
• 3×6 @ 75%
Then…
• 1 x max reps @ 35-40%

WOD 1 (7 min AMRAP):

7 KB Sumo Deadlift High-Pull (24/16)
5 Pull-Ups
3 HSPU

Rest 3 Minutes

WOD 2 (For Time – 5 Minute Time Cap):
21-15-9
• Push Press (95/65)
• Knees2Elbows

Rest 2 Minutes

WOD 3 (3 min AMRAP):

Burpees

12/4
Warm-up (10-12 Min)

Line work – focus on hips, lower back

Strength (20-22 Min):

Sumo Deadlifts

Warm up to 72% of 1rm

Then…

7 x 3 @ 72%
WOD (For Time – 15 Min Cap):

Deadlift (225/155), (185/115), (115/75)
10,9,8,7,6,5,4,3,2,1

Box Jumps (30/24)
1,2,3,4,5,6,7,8,9,10

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