(215) 291-2968 Tuesday - Oct 16, 2018

WOD 080718: We’re Blowing You Away With Our Fitness!


CrossFit: Strength: Back Squat 3 Rds 6@ 65%, 4@70%, 3@75% Conditioning: 14 Minute AMRAP 15 Cal Row 20 Alt DB Snatch (50/35) 15 Burpee Box Jumps (20) 200m Run w/ Slam Ball (30/20) RX+: 14 Minute AMRAP 15 Cal Row 20 Alt DB Snatch (70/50) 15 Burpee Box Jumps (20) 200m Run w/ Slam Ball

CrossFit:
Strength:
Back Squat
3 Rds
6@ 65%, 4@70%, 3@75%

Conditioning:
14 Minute AMRAP
15 Cal Row
20 Alt DB Snatch (50/35)
15 Burpee Box Jumps (20)
200m Run w/ Slam Ball (30/20)

RX+:
14 Minute AMRAP
15 Cal Row
20 Alt DB Snatch (70/50)
15 Burpee Box Jumps (20)
200m Run w/ Slam Ball (40/30)

Hybrid:
WOD 1:
17 Min AMRAP
400m Run
10 Pull ups
20 Push ups
30 Air Squats

WOD 2:
Same

BootCamp:
WOD 1:
Race Against Time
0-10mins
800m Run
15 Pull ups
30 Push ups
45 Air Squats
10-18mins
400m run
15 Pull Ups
30 Push ups
45 Air Squats
18-24 Mins
200m Run
15 Pull Ups
30 Push ups
45 Air Squats
Record time and Hold Boat Pose or Rest

Cashout:
TABATA
Sprinter Sit ups

Barbell Mechanics:
1 Snatch Balance + 2 OHS
(3) x 1 + 2 – just the bar – light weight

1 Snatch DL + 2 Pos. (1 below the knee + 1 mid-thigh) Full Squat
(3) x 1 + 1 + 1 @ a feeling of 70% effort

Snatch Grip RDLs
5 x 75%, 5 x 80%, 5 x 85% of a feeling – hard but not to failure.

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