(215) 291-2968 Tuesday - Oct 16, 2018

WOD 040918: Tempo Your Roll… Barbara.


CrossFit: Strength: Tempo Back Squats (3) x 3 @ 50-60% 3 Count Down, 2 count in the Bottom, 1 count up Back Squats (1) x 3 @ 60% (1) x 3 @ 70% (1) x 3 @ 80% (1) x 3+ @ 80-85% – AMRAP that *ISH Conditioning: 16 Minute EMOM (A) 15/12 Ring Rows

CrossFit:
Strength:
Tempo Back Squats
(3) x 3 @ 50-60%
3 Count Down, 2 count in the Bottom, 1 count up
Back Squats
(1) x 3 @ 60%
(1) x 3 @ 70%
(1) x 3 @ 80%
(1) x 3+ @ 80-85% – AMRAP that *ISH

Conditioning:
16 Minute EMOM
(A) 15/12 Ring Rows
(B) Max Calories Rower
(C) 7/5 Strict Pull Ups
(D) Max Slam Balls (30/20#)

RX+:
16 Minute EMOM
(A) Max Muscle Ups (bar or ring)
(B) Max Calories Rower
(C) Max Butter Fly Pull Ups – fall off the bar and your done – grip and rip
(D) Max Slam Balls (30/20#)

Hybrid:
WOD 1:
20 Min AMRAP
20/15 Cal Bike
20 Push ups
30 X Sit ups
40 Dubs/100S/20 SSd
Rest 2 min After Each RD

WOD 2:
16 Minute EMOM
(A) 15/12 Ring Rows
(B) Max Calories Rower
(C) 7/5 Strict Pull Ups
(D) Max Slam Balls (30/20#)

BootCamp
WOD 1:
Bootcamp Barbara w Chin ups
5 Rounds For Time
A – 20 Chin ups
B – 30 Push-Ups
C – 40 X- Sit-Ups
D – 50 Air Squats
*2 Minutes Rest after each round

Barbell Club:
1 Power Snatch + 2 Snatches
(2) 1+ 2 @ 65%
(3) 1 + 2 @ 70%

Jerks From Rack
(2) 3 x @ 70%
(3) 3 x @ 75%

Clean Pulls (Shrug)
(2) 7 x @ 90% (yes 7 reps)
(3) 5 x @ 90%

Back Squat
3 x 10 @ 60%
!! Use the same 60% for all sets !!

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo