(215) 291-2968 Friday - May 25, 2018

WOD 020418: Lets Get it Started!


CrossFit: Strength: Burgner Warm Up as a group with PVC + the BTN Sots Press add the Press In Snatch in the warm up along with the 1 Snatch Balance + 2 OHS 1 Snatch DL + 2 Hang Below the Knee Squat Snatches – RE-TEST (5-7) 1+ 2 @ AHAP (for my shoulder injuries

CrossFit:
Strength:
Burgner Warm Up
as a group with PVC + the BTN Sots Press
add the Press In Snatch in the warm up
along with the 1 Snatch Balance + 2 OHS

1 Snatch DL + 2 Hang Below the Knee Squat Snatches – RE-TEST
(5-7) 1+ 2 @ AHAP
(for my shoulder injuries – 1 Clean DL + 2 Hang Below Knee Sq. Cleans)

Conditioning:
20 Minute Alt. EMOM
(A) 40 Double Unders
(B) 10 Hang Power Snatches (95/65#)
(C) 10 OH Walking In Place Lunges – Back Racked (95/65#)
(D) Rest – Every Rests Together

RX+:
20 Minute Alt. EMOM
(A) 40 UB Double Unders
(B) 10 Hang Power Snatches (95/65#)
(C) 10 OH Walking In Place Lunges – Snatch Grip (95/65#)
(D) Rest – Every Rests Together

BootCamp:
WOD 1:
16 Mins AMRAP
10 Toes To bar
10 Wallballs
10 Wallball Cleans
250m row/ 500m AD

WOD 2:
L. Fisher
5 Rounds
20 V-ups
15 Tuck Crunches
:20 Sec Hollow Hold
:20 Sec Superman Hold

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