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

WOD 071118: Double Double What What.


CrossFit: Strength: Clean Warmup 5 Minutes 3 Position Squat Clean Complex (Top Down) Mid Thigh, At Knee, Ground, Bonus FS 5 Sets AHAP Conditioning: 12 Minute Alt EMOM A) 1 Tempo Front Squat (135/95) (5 Count to get to bottom then fast up) B) 5 Strict HSPU (If no Strict HSPU then 10 Standing DB

CrossFit:
Strength:
Clean Warmup
5 Minutes

3 Position Squat Clean Complex
(Top Down)
Mid Thigh, At Knee, Ground, Bonus FS

5 Sets AHAP

Conditioning:
12 Minute Alt EMOM
A) 1 Tempo Front Squat (135/95)
(5 Count to get to bottom then fast up)

B) 5 Strict HSPU
(If no Strict HSPU then 10 Standing DB Strict Press)

C) 50 Double Unders
(if No DUs then 100 Singles, 25 SSD)

RX+:
12 Minute Alt EMOM
A) 2 Tempo Front Squat (135/95)
(5 Count to get to bottom then fast up)
B) 5 Deficit Strict HSPU (4/2)
(If no Strict HSPU then 10 Standing DB Strict Press)
C) 50 UB Double Unders

Hybrid:
WOD 1:
16 min AMRAP
200m Run
20 Wall Balls
20 Sprinter Sit ups
250m Row
15 Chin ups
20 OHWL

WOD 2:
Same

BootCamp:
WOD 1:
Buy in Then AMRAP!
8mins
Buy in: 400m Run
20 Wall Balls
20 Wtd Sit Ups

90 Sec rest

8mins
Buy in: 500m Row
15 Chin ups
30 OHWL
90 Sec rest

WOD 2:
8Mins
Buy in: 1200m Bike
15 Slam Balls
20 Sprinter Sit ups

CASHOUT:
Tabata: Mtn Climbers

Barbell:
Snatch
(6) 1 x @ 70%

Clean & Jerk
(6) 1+1 x @ 70%

Back Squat
(4) 2 x @ 77-80%

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