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

WOD 080418: Dream Teams.


CrossFit: Teams of 2 28 Minute AMRAP 30 Push Press (115/75) 25 Wallballs (20/14) @ 10ft 20 Ball Slams (30/20) 15 Thrusters (115/75) 10 Cal Ski Minute 4, 8, 12, 16, 20, 24 Everyone goes for 400m Run One person works one person rests BootCamp: Partner Intervals 30s each 4rds per person A – Kb

CrossFit:
Teams of 2
28 Minute AMRAP
30 Push Press (115/75)
25 Wallballs (20/14) @ 10ft
20 Ball Slams (30/20)
15 Thrusters (115/75)
10 Cal Ski

Minute 4, 8, 12, 16, 20, 24
Everyone goes for 400m Run

One person works one person rests

BootCamp:
Partner Intervals
30s each 4rds per person
A – Kb Swings
B – Air Squats
C – Push press
D – Cal Bike
E- Eiffel Towers
F- 2h Slams
1min rest Btwn Stations

Barbell Class:
Snatch
75%x2x2, 80%x2x3

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

Halting Snatch-Deadlift + Finish
100%x3x2, 103%x3x3

Front Squat
78%x3, 83%x1, 78%x3, 86%x1, 78%x3, 89%x1

Muscle Snatch
5×3 (medium weight)

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