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

WOD 050618: Reach High & Get Those Goals!


CrossFit: Strength: Snatch Complex 5 sets Snatch Deadlift (Pause 3 sec at knee) Low Hang Squat Snatch (2 inches off floor) Squat Snatch Conditioning: 16 Minute AMRAP 30 Double Unders 15 DB Thrusters (50/35) 30 Double Unders 15 KB Swings (24/16) RX+: same BootCamp: WOD 1: Race Down 10-1 Ball Slams Ring Rows Rest 1

CrossFit:
Strength:
Snatch Complex
5 sets
Snatch Deadlift (Pause 3 sec at knee)
Low Hang Squat Snatch (2 inches off floor)
Squat Snatch

Conditioning:
16 Minute AMRAP
30 Double Unders
15 DB Thrusters (50/35)
30 Double Unders
15 KB Swings (24/16)

RX+:
same

BootCamp:
WOD 1:
Race Down 10-1
Ball Slams
Ring Rows
Rest 1 Min
400m Run/ 1200 Bike
Rest 1 Min
Race Up 1-10
Ball Slams
Ring Rows

WOD 2:
Race Down 10-1
WB Lunges
Push Ups
Rest 1 Min
400m Run/ 1200 Bike
Rest 1 Min
Race Up 1-10
WB Lunges
Push Ups

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