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

WOD 070717: Friday We Working For The Weekend!


CrossFit: Strength: Deadlift Warm Up 2 Rounds – with an empty bar 10 BB Good Morings 10 RDLs 5 BB Deadlifts * 5 Minutes TOPS Deadlifts 5 x @ Barbell warm up to 90% (5) x 3 @ 90% *20 Minutes Conditioning: 12 Minute AMRAP (A) 20 Weighted Step Ups (20″) (B) 50 Double Unders

CrossFit:

Strength:

Deadlift Warm Up

2 Rounds – with an empty bar

10 BB Good Morings 10 RDLs
5 BB Deadlifts
* 5 Minutes TOPS

Deadlifts

5 x @ Barbell
warm up to 90%
(5) x 3 @ 90%
*20 Minutes

Conditioning:

12 Minute AMRAP

(A) 20 Weighted Step Ups (20″)

(B) 50 Double Unders

RX+

12 Minute AMRAP

(A) 20 Front Racked Weighted Step Ups 20″ (75/55#)

(B) 50 UB Double Unders

Hybrid:

WOD 1:
“Half Jack”
10 Minite AMRAP
10 Push Press (30/20#)
10 Kettlebell Swings (24/16kg0) 10 Box Jumps (24/20”)

WOD 2:

Same as CF

BootCamp:

WOD 1:

RE-TEST WORKOUT!

“Linchpin Test 7”

4 RFT

30#/20#)

4 DB Hang Power Cleans

4 DB Front Rack Squats

4 DB Strict Press

WOD 2:

RE-TEST WORKOUT!

“Jack”

20 MIN AMRAP

10 Push Press (30/20#)

10 Kettlebell Swings (24/16kg0)

10 Box Jumps (24/20”)

Barbell Club:

1 Snatch Pull + 1 Snatch (1+1)
take 5-7 sets to build to a heavy complex
(try and go a kilo ir two heavier than last week)
then (3) x 1+ 1 @ 90% (OTDB)

2 Front Squat
warm up to 83-85%
then
(8) x 2 @ 85-88%

BTN Jerks (use the blocks)
(4) x 3 @ AHAP (try & go heavier than last week)

Sorenson Hold
(2) x 30-40 Seconds

Kettlebell OH Reverse Lunges
(2) x 10/10 @ AHAP

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