(215) 291-2968 Friday - Sep 22, 2017

WOD 071017: Werk, Werk Werk, Werk – Rihanna


CrossFit: Strength: 9 Minute Snatch EMOM Power Snatch + OHS + Squat Snatch Rd 1,4,7 @50% Rd 2,5,8 @55% Rd 3,6,9 @60% Conditioning: 12 Minute AMRAP 15 Back Squats (40% of BS) (Must be able to clean from floor) 10 FR KB Reverse Lunge (24/16) 1KB 200m Run RX+ 12 Minute AMRAP 15 Back Squats

CrossFit:

Strength:

9 Minute Snatch EMOM

Power Snatch + OHS + Squat Snatch

Rd 1,4,7 @50%

Rd 2,5,8 @55%

Rd 3,6,9 @60%

Conditioning:

12 Minute AMRAP

15 Back Squats (40% of BS)

(Must be able to clean from floor)

10 FR KB Reverse Lunge (24/16) 1KB

200m Run

RX+

12 Minute AMRAP

15 Back Squats (40% of BS)

(Must be able to clean from floor)

10 FR Reverse Lunge w/ Barbell weight

200m Run

Hybrid:

WOD 1:

12 Minute AMRAP

1k AD

10 Box Jumps

15 Pushups

WOD 2:

12 Minute AMRAP

15 Goblet Squats (24/16)

10 FR Reverse Lunges (24/16)

200m Run

Cashout:

4 Rounds

400m Run/500m Row

1 Minute Rest After Each Round

Score is Total Time

BootCamp:

WOD 1:

“Tabata This!”
8 Rounds 20s of Work 10 sec of Rest
Cal Row
Air Squat
Pullups
Pushups
Abmat Situps

*1 Minute Rest after Each Movement is Completed

WOD 2:

3 RFT
400m Run / 500m Row
1 Minute Rest

Total Time including Rest


Novem 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 85%
then
(8) x 2 @ 88-90%

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

Sorenson Hold
(2) x 35-45 Seconds

Kettlebell OH Reverse Lunges
(2) x 10/10 @ moderate – recovery

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