(215) 291-2968 Friday - Dec 14, 2018

WOD 073118: Happy Birthday Lesha!


CrossFit: Movement Prep: Rd 1 5 Power Snatch 5 Burpee Transition 3/3 Step Ups 10 Scap Pullups + 5 Beat Swings High Knee/ Butt Kickers Rd 2 Add Weight on Snatch 3/3 Dball Squats 3 Pullups Conditioning: Happy Birthday Lesha! 19 Minute AMRAP 7 Power Snatch (95/65) 7 D Ball Squats (80/60) (either shoulder) 200m

CrossFit:
Movement Prep:
Rd 1
5 Power Snatch
5 Burpee Transition
3/3 Step Ups
10 Scap Pullups + 5 Beat Swings
High Knee/ Butt Kickers

Rd 2
Add Weight on Snatch
3/3 Dball Squats
3 Pullups

Conditioning:
Happy Birthday Lesha!
19 Minute AMRAP
7 Power Snatch (95/65)
7 D Ball Squats (80/60) (either shoulder)
200m Run
4 Box Jump Overs (24/20)
1 C2B Pullup
(Add 1 after each Rd)

Cashout
Pick a Partner
Do one of the following
100 Cal Row, Bike, or Ski!
(one person works one person rest)

RX+:
Happy Birthday Lesha!
19 Minute AMRAP
7 Power Snatch (135/95)
7 D Ball Squats (100/80)
200m Run
4 Box Jump Overs (24/20)
1 Ring Muscle Up
(Add 1 after each Rd)

Hybrid:
WOD 1:
Same

BootCamp:
WOD 1:
11min AMRAP
8 Cal Ski/Bike
10 Dips
12 DB Tater Lunges
14 Plank Opposite Toe touch
–2min Rest–
11min AMRAP
8 Cal Ski/Bike
10 Curl and press
12 X- SIt ups
14 SpeedSkaters

WOD 2:
3rd
30s Each
Squat pulse
Glute Bridge
Superman
Rest

Barbell Mechanics:
Muscle Snatch – demo video
(5) x 3 – just the bar – light weight

Tall Snatch – demo video
(5) x 3 – just the bar – light weight

Snatch Deadlift + Snatch
(5) x 1 + 1 @ AHAP

BTN Snatch Grip Push Press
(5) x 3 @ AHAP

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo