(215) 291-2968 Sunday - Sep 23, 2018

WOD 022018: The Doors Are Going Up On A Tuesday!


CrossFit: Strength: Front Squats Warmup 5@40% 5@50% 3@60% Work Sets 3@70% 3@80% 3+@90% Conditioning: 12 Minute AMRAP 200m Run 15 Wallballs (20/14) @ 10ft 10 Ring Rows RX+: 12 Minute AMRAP 200m Run 15 Wallballs (20/14) @ 10ft 10 Ring Rows * with a weight vest * BootCamp: WOD 1: 25 min amrap 400m run/500m

CrossFit:
Strength:
Front Squats
Warmup
5@40%
5@50%
3@60%
Work Sets
3@70%
3@80%
3+@90%

Conditioning:
12 Minute AMRAP
200m Run
15 Wallballs (20/14) @ 10ft
10 Ring Rows

RX+:
12 Minute AMRAP
200m Run
15 Wallballs (20/14) @ 10ft
10 Ring Rows
* with a weight vest *

BootCamp:
WOD 1:
25 min amrap
400m run/500m row/ 1200 m bike
40 air squats
20 ssd knee tuck
10 chin ups
3 tire flips

Cash Money:
Cash out nft 2-3 rd
5 tempo push up 2hold 5down 1up
20 banded pull aparts
30s boat pose

Barbell Mechanics:
Muscle Snatch – demo video
(5) x 3 – just the bar – light weight

Tall Snatch – demo video
(5) x 3 – just the bar – light weight

High-Hang Snatch + Snatch
(5) x 1 + 1 @ AHAP

BTN Snatch Grip Push Press
(5) x 3 @ AHAP

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Example Patterns

demo demo demo demo demo demo demo demo demo demo