(215) 291-2968 Saturday - Aug 18, 2018

WOD 080118: August Has Arrived!


CrossFit: Strength: Clean Complex 1 Power Clean + 1 Hang Power Clean + FS 5 Sets Working Up to heavy Weight Conditioning: For Time 50 Power Cleans (185/135) Start Every Minute with 5 Burpees Coaches Notes: Please make sure that athletes can do at least 3-5 reps with the weight (touch and go) (75-80% is

CrossFit:
Strength:
Clean Complex
1 Power Clean + 1 Hang Power Clean + FS
5 Sets Working Up to heavy Weight

Conditioning:
For Time
50 Power Cleans (185/135)

Start Every Minute with 5 Burpees

Coaches Notes: Please make sure that athletes can
do at least 3-5 reps with the weight (touch and go)
(75-80% is the goal)
10 Minute Cap

Cashout
3 Rds
1 Minute Plank
30 sec Rest

RX+:
Same

Hybrid:
WOD 1:
15 Min AMRAP
12 Med Ball Jacks
12 Push ups
12 OHW Step ups
24 Russian Twists

WOD 2:
Use Heavy Dumbbells

BootCamp:
WOD 1:
Work – Work – Rest
3rd 40/40/20
A
Plank Battle Ropes
1.5 Squats

B
Med Ball Jacks
Alt Side Lunges

C
Push ups
Cal Bike

D
OHW Step ups
Russian Twists

E
Arnold Press
Renegade rows

Barbell Class:
Clean +-Front Squat + Jerk
2 x (1+1+1) @ 75%, 3 x (1+1+1) @ 80%

Snatch Deadlift + High-Hang-Snatch-+ Snatch
2 x (1+1+1) @ 70%, 3 x (1+1+1) @ 75%

Halting Clean Deadlift (upper thigh) + Finish
100%x3x2, 103%x3x3

Back-Squat
78%x6, 83%x1,- 78%x6, 86%x1, 78%x6, 88%x1

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