(215) 291-2968 Saturday - Aug 18, 2018

WOD 051018: Those That Play Together Stay Together!


CrossFit: Strength: Overhead Squat Work Up to Heavy 3 Reps Conditioning: For Time 50 Cal Row / 40 Cal Bike Then 3 Rounds 20 Ring Rows 15 Power Snatches (75/55) 30 sec Plank Hold Finish With 100 Double Unders Rx+: For Time 50 Cal Row / 40 Cal Bike Then 3 Rounds 20 Ring Rows

CrossFit:
Strength:
Overhead Squat
Work Up to Heavy 3 Reps

Conditioning:
For Time
50 Cal Row / 40 Cal Bike
Then
3 Rounds
20 Ring Rows
15 Power Snatches (75/55)
30 sec Plank Hold
Finish With
100 Double Unders

Rx+:
For Time
50 Cal Row / 40 Cal Bike
Then
3 Rounds
20 Ring Rows
15 Power Snatches (115/75)
30 sec Plank Hold
Finish With
100 Double Unders

Hybrid:
WOD 1:
18 Min Amrap
30 Jump Squats/ Gob Squatrs
30 Eiffel Towers
30 Med Ball Jacks
30 Box Shuffles
1 Min Rest Btwn Rds

WOD 2:
Same with Dumbbells

BootCamp:
WOD 1:
20 Min
100m OHWL Cash in
Then AMRAP
30 Kb Swings
20 Hanging Knee Circles
30 Box Jumps
CASHOUT 100m OHWL @ 20min

WOD 2:
$$$$ 2-3rds
10/10 Kickstand DL
Bear Crawl Ball Push
15 Banded rows

Barbell Mechanics:
Mid-Hang Clean
(4) 2 x @ 65%

Clean High Pull
(4) 3 x @ 78-80%

Front Squat
(3) 2 x @ 80%

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Example Patterns

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