WOD – Page 284 – 850 CrossFit

WODPage 284

Monday 3-5-18

500m row
3 rounds
10 deadlifts 45/35
10 presses 45/35
10 front squats 45/35
2 min rest

Wod
4 rounds for time of:
15 ring dips
30 sit-ups
Run 400 meters

Open gym 2-3

Workout 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Men use 50-lb. dumbbells
Women use 35-lb. dumbbells

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

Warmup
50 double unders
3 rounds
10 hang snatch 45/35
10 OHS 45/35
10 snatch grip deadlifts 45/35
2 min rest

Wod
Overhead squat
3-3-3-3-3

Warmup
400m run
3 rounds
10 SDLHP 35/25
10 kB swings45/35
10 goblin squats 35/25
2 min rest

Wod
3 rounds
5 minutes of rowing
5 minutes of rest
For distance

Warmup
500m row
3 rounds
10 power cleans 45/35
10 presses 45/35
10 thrusters 45/35
2 min rest

Wod
7 minute AMRAP
10 power cleans 135/95
20 push-ups

400m run
3 rounds
10 pull-ups
10 push-ups
10 squats
2 min rest

Wod
12 min AMRAP
3 rope ascents
12 push presses 135/95
50 double-unders

50 double-unders
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 front squats 45/35
2 min rest

Wod
Front squats
5-5-3-3-3-1-1-1-1-1

Open gym
2-3

Workout 18.1

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks 50/35
cal. row 14/12