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

WOD 080318: Go Heavy Then Go Fast.


CrossFit: Strength: Front Squat 3 Reps @ 80% 1 Rep @ 85% 3 Reps @ 80% 1 Rep @ 90% 3 Reps @ 80% 1 Rep @ 95% Conditioning: 21-15-9 Front Squats (135/95) KB Swings (32/24) OHWL (45/25) 400m Run after Each Round RX+: Weight (155/105) Hybrid: WOD 1: 15min AMRAP 25 OH Sit Up

CrossFit:
Strength:
Front Squat
3 Reps @ 80%
1 Rep @ 85%
3 Reps @ 80%
1 Rep @ 90%
3 Reps @ 80%
1 Rep @ 95%

Conditioning:
21-15-9
Front Squats (135/95)
KB Swings (32/24)
OHWL (45/25)

400m Run after Each Round

RX+:
Weight (155/105)

Hybrid:
WOD 1:
15min AMRAP
25 OH Sit Up
20 Burpees
15 Box jumps
10 Ball over shoulder (60/40)

WOD 2:
DB Front Squats

BootCamp:
WOD 1:
5RFT
25 OH Sit Up
20 Burpees
15 Box jumps
10 Ball over shoulder (60/40)
Start and Every 5 min 200m Run

Barbell Class:
Snatch-Deadlift + Snatch
70% x (2+1) x 2, 75% x (2+1) x 3

Power Clean + Front Squat +-Push Jerk
80% x (1+1+1) x 2, 85% x (1+1+1) x 3

OHS
80%x2x2, 85%x2x3

Snatch Push Press
70%x5x2, 75%x5x3

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