(215) 291-2968 Sunday - Jul 22, 2018

WOD 081118: Waving This Week Good-Bye!


CrossFit: Strength: Jerk Warm Up *10 minutes take 5 of the 10 minutes to pull those new to the jerk aside and teach them how to set up and recovre properly. The more experienced folks have them go ahead and start wamring up. Split Jerk or Push Jerk Doubles (out of the rack) (5-7) 2

CrossFit:
Strength:
Jerk Warm Up
*10 minutes
take 5 of the 10 minutes to pull those new to the jerk aside
and teach them how to set up and recovre properly.
The more experienced folks have them go ahead and start wamring up.

Split Jerk or Push Jerk Doubles (out of the rack)
(5-7) 2 x @ AHAP – not to failure, quick sharp reps

Conditioning:
Every 90 Seconds – 10 Rounds
5 Strict Toes To Bar
30 Double Unders
*rest remaining time
*15 Total MInutes

RX+:
Every 90 Seconds – 10 Rounds
5 Bar Muscle Ups
30 UB Double Unders
*rest remaining time
*15 Total Minutes

BootCamp:
WOD 1:
16 Mins Alt EMOM
30 Battle Ropes Side 2 Side Waves
14 KB Taters
15 Toes to Bar
16 Wall Ball Sit up & Press

WOD 2:
16 Mins AMRAP
12 Battle Rope Slams
12 Wall Ball Shots
30 Knee to Elbow Mountain Climbers
30s L-Sit Hold
*Row 250m or AD 600m After each Exercises

Barbell Mechanics:
Muscle Clean – demo video
(5) x 3 – just the bar – light weight

Tall Clean – demo video
(5) x 3 – just the bar – light weight

Power Clean + Push Jerk
(5) x 1 + 1 @ AHAP

Clean Deadlifts
(5) x 3 @ AHAP

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