CrossFit Camden

Thursday WOD

5 x 5 Back squat

rest then

with a 12 min clock:

1 min of box jumps 30"/26

1 min sumo deadlift high pulls 95/65

2 min box jumps

2 min SDLHP

3 min box jumps

3 min SDLHP

 Wednesday WOD

amrap in 15 min of:

5 hang power snatches 135/95

200m run

20 double unders

Tuesday WOD

15 min to work up to a max  for the following complex:

1 hang clean + 1 hang squat clean + 1 touch and go squat clean + 1 jerk, repeat 3X without dropping the bar.

rest then

amrap in 10 min of:

3 wall walks

7 chest to bar pull ups

21 one arm famers lunge steps 35DB/25

Monday WOD

5 x 5 bent over barbell rows

then

5 x5 front squats

rest then

complete 2 rounds for time of:

20 burpees

30 kettle swings

40 sit ups

50 squats

(the last 6 people that show up for class will get to do some thing fun!)

Saturday WOD

5 x 1 snatch grip deadlift + 3 snatch grip high pulls from above the knee

then

5 x 3 overhead squat

rest then

amrap in 6 min of

500m row

10 DB power snatch right arm 35/25

10 DB power snatch left arm

10 burpee plate jumps