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WOD 010318: Strength and Other Oddities


CrossFit: Strength: Complex 1 Press + 1 Push Press + 2 Front Sq. + 1 Thruster (from the rack) (2) 1+1+2+1 x @ Empty BB – then (5-7) based on feeling build to a heavy complex – not to failure Conditioning: 3 RFT 800 Meter Bike or 500 Meter Row 20 Thrusters (45/35#) 15 Pull

CrossFit:
Strength:
Complex
1 Press + 1 Push Press + 2 Front Sq. + 1 Thruster (from the rack)
(2) 1+1+2+1 x @ Empty BB – then
(5-7) based on feeling build to a heavy complex – not to failure

Conditioning:
3 RFT
800 Meter Bike or 500 Meter Row
20 Thrusters (45/35#)
15 Pull Ups
10 Burpees

RX+:
3 RFT
800 Meter Bike
20 Thrusters (95/65#)
15 C2B Pull Ups
10 Burpees To Target

Hybrid:
WOD 1:
15 Minute AMRAP
250 Meter Row
12 DB Push Press (30/20#)
12 Box Jumps (24/20″)
12 KBSDLHP (24/16kg)

WOD 2:
Dumbbell Thrusters or PVC Pipe – should be super light
every thing else the same

BootCamp:
WOD 1:
12 Mins AMRAP
25 Wallballs (20/14) @ 10ft
20 Side Lying V-Ups (1,2,3)
30s Hanging L-Sit

WOD 2:
3 x 5 Mins AMRAP
8 Ab Windmills (1,2,3..)
5 SSD Knee Tucks
2 Strict Pull Ups

Novem Barbell Club:
Power Snatch – deload
build up to 70% of 1 RM Snatch
(5) 2 x @ 70%

Power Clean + Power Jerk – deload
(5) 2+1 @ 70%

Push Press
(3) 5 x @ 70% of 1 RM

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