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

WOD 080218: Crushing Hard On Those Gains.


CrossFit: Strength: Super Set 1) Bench Press 6-6-4-4-2-2 Working Up to heavy Double 2) Standing Rear Delt Raises 6×10 (focus on form!) Conditioning: 5 RFT 21/15 Cal Bike/Row/Ski 15 Pullups 9 2xDB Bench Press (50/35) 20 Minute Cap RX+: Same Hybrid: WOD 1: For Time: 20-16-12-8 Slamball Clusters Reverse V-Up Cal Row Flutter kicks x2

CrossFit:
Strength:
Super Set
1) Bench Press
6-6-4-4-2-2
Working Up to heavy Double

2) Standing Rear Delt Raises
6×10 (focus on form!)

Conditioning:
5 RFT
21/15 Cal Bike/Row/Ski
15 Pullups
9 2xDB Bench Press (50/35)

20 Minute Cap

RX+:
Same

Hybrid:
WOD 1:
For Time:
20-16-12-8
Slamball Clusters
Reverse V-Up
Cal Row
Flutter kicks x2

WOD 2:
Same

BootCamp:
WOD 1:
20-16-12-8-4
Slamball Clusters
Chin ups
Reverse V-Up
Cal Row
Flutter kicks x2
1min hold btwn rds
Wall Sit, Boat pose, OH Plate hold, Wall Plank
22Min Cap

Cashout:
3rd
40/40/40
Banded Deadbug
Alt Supermen
Reverse Plank

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

Clean + Front Squat + Jerk
(5) x 1 + 1 + 1 @ AHAP

Clean Segment Pull (mid-thigh)
(5) x 3 @ AHAP

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demo demo demo demo demo demo demo demo demo demo