(215) 291-2968 Thursday - Jun 21, 2018

WOD 030218: 18.2 People!


CrossFit: Movement Prep: Conditioning: “18.2” In 12:00 Minutes complete 1-2-3-4-5-6-7-8-9-10 Dumbbell Squats (2x 50/35#) Bar Facing Burpees with any remaining time Find a 1 RM Clean BootCamp: WOD 1: In 12:00 Minutes complete 1-2-3-4-5-6-7-8-9-10 Dumbbell Squats (2x 50/35#) Burpees with any remaining time Max Out Box Jumps Wod 2: In 12:00 Minutes complete 10-9-8-7-6-5-4-3-2-1 Ring

CrossFit:
Movement Prep:

Conditioning:

“18.2”

In 12:00 Minutes complete

1-2-3-4-5-6-7-8-9-10

Dumbbell Squats (2x 50/35#)

Bar Facing Burpees

with any remaining time

Find a 1 RM Clean

BootCamp:

WOD 1:

In 12:00 Minutes complete

1-2-3-4-5-6-7-8-9-10

Dumbbell Squats (2x 50/35#)

Burpees

with any remaining time

Max Out Box Jumps

Wod 2:

In 12:00 Minutes complete

10-9-8-7-6-5-4-3-2-1

Ring Rows

Wall Ball Shots (20/14#) 10ft

with any remaining time

Max Out Ball Slams

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.

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

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo