(215) 291-2968 Thursday - Feb 22, 2018

WOD 020318: SuperBowl Eve Special!


CrossFit: Teams of 4 “Pick Your Poison” For Time: (A) Choice 1 = Bike or Row? 4000m relay bike (1000m each teammate) OR 2000m relay row (500m each teammate) Station = 15 KB/DB Swings + 15 Thrusters + 15 Sit-Ups + 15 Box Jumps (B) Choice 2 = Top or Bottom? 15 HSPU or 50

CrossFit:
Teams of 4
“Pick Your Poison”
For Time:
(A) Choice 1 = Bike or Row?
4000m relay bike (1000m each teammate) OR 2000m relay row (500m each teammate)
Station = 15 KB/DB Swings + 15 Thrusters + 15 Sit-Ups + 15 Box Jumps
(B) Choice 2 = Top or Bottom?
15 HSPU or 50 Squats
Station = 15 KB/DB Swings + DB Thrusters + 15 Sit-Ups + 15 Box Jumps
(C) Choice 3 – Push or Pull?
50 Push-Ups or 25 Pull-Ups
Station = 15 KB/DB Swings + DB Thrusters + 15 Sit-Ups + 15 Box Jumps
(D) Choice 4 – Jump or Drop?
50 Jumping Squats or 25 Burpees
Station = 15 KB/DB Swings + DB Thrusters + 15 Sit-Ups + 15 Box Jumps
(E) Choice 5 – Press or Hang?
25 Wallballs or 25 Knees to Elbows

BootCamp:
9 Mins AMRAPS
A
20 Sumo DB Rows 30/20#
20 Jumping Lunges
20 X-Sit Ups
B
20 Cals Row or AD
20 Goblet Squats (24/16k)
20 2xDB Push Press
C
20 Battle Rope Slams
40 Battle Rope Waves
20 DB Thrusters

Novem Barbell Club:
Tall Snatch
(3) x 3 – light! focus on the quickness

Snatch
build up to a heavy single for the day
* No more than 20 Minutes, 3 misses and move on.

Tall Jerk + BTN Push Jerk In Split – watch both videos!!!
(3) x 3 + 3 – light focus on the the movement, flexibility and ab bracing
Tall Jerk – Video
BTN Push Jerk In Split – Video

Clean & Jerk
build up to a heavy single for the day
* No more than 20 Minutes, 3 misses and move on.

Back Squat
build up to a heavy single for the day
* No more than 20 Minutes, GRIND!

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