(215) 291-2968 Tuesday - Nov 20, 2018

WOD 071018: Holy My Hammies.


CrossFit: Strength: Push Press Set 1 & 2: 5 Reps Set 3 & 4: 4 Reps Set 5 & 6: 3 Reps Conditioning: 3 RFT 30/21 Cal Row 25 Wallballs (20/14) @ 10ft 20 1 Arm Hang DB Clean & Jerk (50/35) RX+: Same Hybrid: WOD 1: 21-15-9 Deadlifts x2 (24/16) Pike Push ups Box

CrossFit:
Strength:
Push Press
Set 1 & 2: 5 Reps
Set 3 & 4: 4 Reps
Set 5 & 6: 3 Reps

Conditioning:
3 RFT
30/21 Cal Row
25 Wallballs (20/14) @ 10ft
20 1 Arm Hang DB Clean & Jerk (50/35)

RX+:
Same

Hybrid:
WOD 1:
21-15-9
Deadlifts x2 (24/16)
Pike Push ups
Box Jumps
1min Plank btwn rds

WOD 2:
Same

BootCamp:
WOD 1:
21 – 18 – 15 – 12 – 9
Sumo Deadlifts x2 (24/16)
Pike Push ups
Box Jumps
1min Plank btwn rds
Reg – L Side – R Side – Reverse

CASHOUT:
$$$$
A2 – Banded Pause Glute Bridges
A2 – Slider Curls
Plate push – 1 Turf Circle

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

Snatch Balance
(4) 3 x @ 70%

Push Press
(4) 4 x @ 80%

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