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

WOD 080818: Double Duty.


CrossFit: Movement: Movement Prep Rd 1 5 Hang Power Snatches 5 2 Hand KB Squat Cleans 3 Pullups Rd 2 5 Power Snatches (add weight) 5 DB Thrusters Conditioning: For Time 30 Snatches (95/65) 10 C2B Pullups 30 2 Handed KB Squat Cleans (24/16) 10 C2B Pullups 30 DB Thrusters (50/35) 10 C2B Pullups RX+:

CrossFit:
Movement:
Movement Prep
Rd 1
5 Hang Power Snatches
5 2 Hand KB Squat Cleans
3 Pullups

Rd 2
5 Power Snatches (add weight)
5 DB Thrusters

Conditioning:
For Time
30 Snatches (95/65)
10 C2B Pullups
30 2 Handed KB Squat Cleans (24/16)
10 C2B Pullups
30 DB Thrusters (50/35)
10 C2B Pullups

RX+:
For Time
30 Snatches (135/95)
10 Ring MUs
30 2 Handed DB Squat Cleans (32/14)
10 Ring MUs
30 DB Thrusters (50/35)
10 Ring MUs

Hybrid:
WOD 1:
Same

BootCamp:
WOD 1:
12 Min EMOM
Box Jumps
Reverse V-Up
Dball Over Shoulder

10min AMRAP
10/8 Cal AD
12 Up and Over Thrusters
14 G2OH
1 Banded Bear Crawl

WOD 2:
$$$
3rd 30s Each
Reverse Lunge – L
Reverse Lunge – R
Boat Pose
Rest

Barbell Class:
Snatch
70%x2, 75%x2, 80%x1, 85%x1, HS; 85%x2x3 (% of HS)

Clean & Jerk
70% x (2+1), 75% x (2+1), 80%x1, 85%x1, HS; 85% x (2+1) x 3 (% of HS)

Back-Squat
81%x4, 86%x1, 81%x4, 89%x1, 81%x4, 91%x1

Push-Press
70%x5x2, 75%x5x3

Predefined Skins

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Example Patterns

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