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

WOD 080517: What’s The Hold Up?… Get It?…


CrossFit: Team Wod: For Time Teams of 3 100 Cal AD (Switch every 10 reps) 75 Snatches (115/75) (Switch every 5) 15 Rope Climbs (Switch Every 1) (no Rope Climb 5 C2B Pullups for Each) Person A Works Person B Rests Person C OH Plate Hold Switch as needed 25 Minute Cap BootCamp: Team Wod:

CrossFit:

Team Wod:
For Time
Teams of 3
100 Cal AD (Switch every 10 reps)
75 Snatches (115/75) (Switch every 5)
15 Rope Climbs (Switch Every 1)
(no Rope Climb 5 C2B Pullups for Each)

Person A Works
Person B Rests
Person C OH Plate Hold
Switch as needed
25 Minute Cap

BootCamp:

Team Wod:
25 Minute AMRAP
Teams of 2
400m Run w/ Slam Ball (Both Run 1 Ball per team)
50 DB Thrusters (30/20)
400m Run
50 DB Power Cleans (From Ground)
400m Run
50 2xKB Swings (Russian)
400m Run

Novem Barbell Club:
2 Rounds – Not for Time *10 minutes
10 x Banded Good Mornings
10/10 Banded X-Walks
Max Hollow Holds (stop at 1 minute)

2 Snatches
build up to a heavy double for the day
then
(6) x 1 @ 90% (OTDB)

(2) x 1 Clean + 1 Jerk
build up to a heavy double (1+1) for the day
then
(6) x2 (1+1) @ 85% (OTDB)
(written as do 1C + 1J, 1C + 1J, rest)

5 Dead Stop Front Squat
warm up to 70%
then
(5) x 5 @ 70-75% (use boxes or spotter arms)

 

 

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