(215) 291-2968 Thursday - Apr 26, 2018

WOD 010818: Slippy When Frozen


CrossFit: Strength: Clean Warm Up The Burgner Clean Warm Up 1 Clean Deadlift + 1 Mid Hang Clean + 1 High Hang Clean 2 Front Squats + 1 Split Jerk (5-7) 1+1+1+2+1 Conditioning: 4 RFT A) 10 Push Press (95/65#) B) 1000 Meter Bike/ 500 Meter Row C) 20 Box Jumps (24/20″) 50 Double Unders

CrossFit:
Strength:
Clean Warm Up
The Burgner Clean Warm Up

1 Clean Deadlift + 1 Mid Hang Clean + 1 High Hang Clean
2 Front Squats + 1 Split Jerk
(5-7) 1+1+1+2+1

Conditioning:
4 RFT
A) 10 Push Press (95/65#)
B) 1000 Meter Bike/ 500 Meter Row
C) 20 Box Jumps (24/20″)
50 Double Unders (sub 100 Singles, 25 SSDs)

RX+:
4 RFT
A) 10 Push Jerks (135/95#)
B) 1000 Meter Bike
C) 10 Burpee Box Jumps (24/20″)
50 Double Unders

Hybrid:
WOD 1:
10 Minute AMRAP
20 Goblet Squats (24/16kg)
1000 Meter Bike
20 Boat Pose Crunches

WOD 2:
4 RFT
A) 10 DB Push Press (35/25#)
B) 500 Meter Row
C) 20 Box Jumps (24/20″)
50 Double Unders (sub 100 Singles, 25 SSDs)

BootCamp:
WOD 1:
16 Mins ALT EMOM
45s Feet on Box Inverted Hold
20 Jumping Lunges (1,2,3..)
12 Box Jumps
10 Pull Ups

WOD 2:
2 Mins AMRAP
8 x 10m Sprints
12 DB Russian twists (1,2,3..)
16 Sumo DB Rows (35/20#) (1,2,3…)

Novem Barbell Club:
MAX OUT SNATCH
* No more than 20 Minutes up to 3 misses and move on.

MAX OUT CLEAN & JERK
* No more than 20 Minutes up to 3 misses and move on.

Back Squat
(5) x 5 @ a feeling, good depth no more than 75%

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