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

WOD 071417: Insert Another Clean Pun Here…


CrossFit: Strength: Clean Complex 7×2 Pausing CL DL + Power Clean (Pause at Knee and Pause at Mid Thigh) Work Up to Heavy Set (ONLY POWER CLEANS) Conditioning: 3 Rds 800m Run 14 Power Cleans (115/75) *20 Min Cap Cash Out: on Your Own 10 Min EMOM A) 15 V-Ups B) BB Good Mornings RX+:

CrossFit:

Strength:

Clean Complex
7×2
Pausing CL DL + Power Clean
(Pause at Knee and Pause at Mid Thigh)

Work Up to Heavy Set (ONLY POWER CLEANS)

Conditioning:

3 Rds
800m Run
14 Power Cleans (115/75)

*20 Min Cap

Cash Out:

on Your Own
10 Min EMOM
A) 15 V-Ups
B) BB Good Mornings

RX+:

3 Rds
800m Run
14 Power Cleans (135/95)

Cash Out:

on Your Own
10 Min EMOM
A) 15 V-Ups
B) BB Good Mornings

Hybrid:

WOD 1:

12 Minute AMRAP
10 DB Thrusters (25/15)
10 Cal Row
10 Double Unders
(DU go up by 10 each Round)

WOD 2:

3 Rds
800m Run
14 KB Power Cleans (24/16)

BootCamp:

WOD 1:

Movement Prep
1 Round 250m Row
Then
2 Rounds
5 Inchworm Pushups
5/5 DB Snatch
5 Scap Pullups + 2 Pulllups
10 Rocking Hollows

WOD 2:

12 Minute AMRAP
400m Row
15 Strict Pullups
20 Situp and Press (25/15)

2 Minute Rest

12 Minute AMRAP
10 Alt DB Snatch (35/25)
10 Ball Slams (30/20)
20 Jumping Squats

Novem Barbell Club:

2 Rounds – Not for Time *10 minutes
10 x Scap Push Ups
10 x Scap Pull Ups
10/10 x Plank Bird Dog

Tall Jerk
(3) x 5 @ AHAP

Split Jerk (from the rack)
(4-6) x 2 @ 78-93% of 1 RM Jerk or CJ
(which ever is heavier based on those percents)

4 Snatch Pulls
build up to 105-108% of Snatch
then
(6) x 3 @ 108-115% (use straps)

5 Front Squat
warm up to 70% – then
(5) x 5 @ 75%

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