(215) 291-2968 Saturday - Dec 16, 2017

WOD 080417: What Would The MacDonalds Do?


CrossFit: Strength: 3 Position Clean 5 Sets Working up AHAP 1 Squat Clean from Floor 1 Squat Clean at Knee 1 Squat Clean at Mid Thigh 1 Jerk Conditioning: 4 RFT 5 Front Squats (135/95) 16(8/8) 1 Arm KB OH Lunge (24/16) 200m Run RX+: 4 RFT 5 Front Squats (165/110) 16(8/8) 1 Arm KB

CrossFit:

Strength:
3 Position Clean
5 Sets Working up AHAP
1 Squat Clean from Floor
1 Squat Clean at Knee
1 Squat Clean at Mid Thigh
1 Jerk

Conditioning:
4 RFT
5 Front Squats (135/95)
16(8/8) 1 Arm KB OH Lunge (24/16)
200m Run

RX+:
4 RFT
5 Front Squats (165/110)
16(8/8) 1 Arm KB OH Lunge (24/16)
200m Run

Hybrid:
WOD 1:
12 Minute AMRAP
250m Row
10 Burpees over Rower

WOD 2:
5 Goblet Squats
16(8/8) 1 Arm KB OH Lunge (24/16)
200m Run

BootCamp:

WOD 1:
12 Minute AMRAP
5 Dive Bomber Pushups
20 OHWL (1,2,3…)
5 Pullups (2sec hold at top)

WOD 2:
12 Minute AMRAP
15 KB Deadlifts (2x)
20 V-Ups
15 Burpee Tuck Jumps

Novem Barbell Club:
2 Rounds – Not for Time *10 minutes
10 x Scap Push Ups
10 x Scap Pull Ups
5 x Tall Cleans

Muscle Cleans
(3) x 3 x @ AHAP

Clean Complex
1 Clean Lift Off + 1 Clean Deadlift + 1 Hang Clean (below the knee)
(5) x 1 + 1 + 1 @ 78% of your best Clean

5 Seated Presses
(use a rack and a bench or box)
(5) x 5 @ based on feel or 70-80% of 1 RM Press

Back Squat
warm up to 80-83% of your New 1RM
then
(5) x 5 @ 83-85%

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