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

WOD 050918: Running to the Weekend Like…


CrossFIt: Strength: Super Set 1. DB Bent Over Row 5×10 (10 Each Side) 2. Seated Strict Press 5×5 (Going Up on Weight can use rack if needed) Conditioning: 3 Rounds 4 Minutes a round 15 Cal Bike 30 Alt DB Snatch (50/35) 15 Burpees Rx+: Same As CF Hybrid: WOD 1: Running Diane 21-15-9 KB

CrossFIt:
Strength:
Super Set
1. DB Bent Over Row
5×10
(10 Each Side)

2. Seated Strict Press
5×5
(Going Up on Weight can use rack if needed)

Conditioning:
3 Rounds
4 Minutes a round
15 Cal Bike
30 Alt DB Snatch (50/35)
15 Burpees

Rx+:
Same As CF

Hybrid:
WOD 1:
Running Diane
21-15-9
KB Sumo Deadlift 2x(24/16)
Push Ups
400 m run start and after every rd

WOD 2:
Same As CF

BootCamp:
WOD 1:
Running Diane
21-15-9
KB Sumo Deadlift 2x(24/16)
Push Ups
400 m run to start every rd
14 Min Cap

WOD 2:
8 Min AMRAP
16 Defecit Lunges
8 Ring Dips

CashOut
3rd
50m Partner Banded Sprint
2x Turf – Partner Slider Pull
50 Partner Med Ball Sit ups

Barbell Club:
Muscle Snatch (elbows high!!!)
4 x @ 70%
2 x 3 @ 75%
3 x @ 80%

2 – Position Clean (floor, power)
2 sets 1+1 @ 77%
3 sets 1+1 @ 80-85%

Snatch Deadlifts
5 x 5 @ 105%

Front Squat
(5) x 5 @ 75%
!! Use the same 75% for all sets !!

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