(215) 291-2968 Thursday - Nov 23, 2017

WOD 070617: Got You Flipped Up Side The Head…


CrossFit: Strength: SKILL – Jerks 2 Rounds: 10 Air Squats 10 Jumping Squats 5/5 Alternating Jumping Lunges 5 Press in the Splits 5 Jerk Balances HYBRID: 10 Hang DB Cleans/10 DB Push Jerks (instead of the Press Splits & Jerk Balances) *5 Minutes Cap Split Jerk Doubles (5) x 2 @ AHAP work up to

CrossFit:

Strength:

SKILL – Jerks
2 Rounds:
10 Air Squats
10 Jumping Squats
5/5 Alternating Jumping Lunges
5 Press in the Splits
5 Jerk Balances
HYBRID: 10 Hang DB Cleans/10 DB Push Jerks (instead of the Press Splits & Jerk Balances)
*5 Minutes Cap

Split Jerk Doubles

(5) x 2 @ AHAP

work up to a heavy double – focus is on the front foot and controlling the weight overhead
*15 Minutes Cap

Conditioning:

For Time:

“Grace”
30 Clean & Jerk (135/95#)

RX+:

“Heavy Grace”

30 Clean & Jerk (185/125#)

BootCamp:

WOD 1:

15 Min AMRAP

20 Shoulder Touches (sub on box)

10 X Sit Ups

20 Jumping Lunges (1,2,3…)

10 GTO (35/25#)

*WALL SIT & PASS: Buy in, 5, and 10 min marks, whole class does wall sit (blue wall) and must complete 2 passes (down and back) of a 15lb plate

WOD:2

5 Min AMRAP

10 2-Phase Squats

10 Hi/Lo Planks

-2 min rest-

5 Min AMRAP

10 Wall Balls (20/14#) @ 10ft

10 Med Ball Cleans (20/14#)

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