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

WOD 050708: Spring Is Springing!


CrossFit: Strength: Back Squat 10 Reps @ 72% 8 Reps @ 77% 6 Reps @ 81% 4 Reps @ 85% 2 Reps @ 90% Conditioning: 4 RFT 21 Wallballs (20/14) @ 10 ft 15 T2B 9 HSPUs Rx+: Same Hybrid: WOD 1: 18 Min AMRAP Cardio City 200/150 Row 20 – 15 ft Side shuffle

CrossFit:
Strength:
Back Squat
10 Reps @ 72%
8 Reps @ 77%
6 Reps @ 81%
4 Reps @ 85%
2 Reps @ 90%

Conditioning:
4 RFT
21 Wallballs (20/14) @ 10 ft
15 T2B
9 HSPUs

Rx+:
Same

Hybrid:
WOD 1:
18 Min AMRAP Cardio City
200/150 Row
20 – 15 ft Side shuffle
40 Double/20 SSD/ 80 Singles
550/500m Bike
Rest 1 min

WOD 2:
Sub DB Push Press (35/25#)

BootCamp:
WOD 1:
25 min EMOM
Cardio City
A – 200/150 Row
B – 20 Side shuffle
C- 40 Double/20 SSD/ 80 Singles
D- 550/500m Bike
E- Everyone Rest Together

WOD 2:
CORE WORK – 2rd- 20 on/off
Wall Plank Up
Hollow Hold/DeadBug
R Side V Up
L Side V up

Barbell Club:
Clean
4 x 2 @ 78%

Snatch High Pull
4 x 4 @ 80%
3 x 3 @ 80-83%

Snatch Balance
3 x @ 70%
2 x 3 @ 75%
2 x 3 @ 80%

Push Press
4 x 5 @ 82-85%

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo