(215) 291-2968 Sunday - Jan 21, 2018

WOD 081218: You Want Us To Do What?…


CrossFit: Movement Prep: Movement Prep: Row or Bike 1:00 easy 10 Sec Handstnad Holds 3/3 Alt DB Snatches – light 5/5 Step Ups Row or Bike :45 faster 20 Sec Handstnad Holds 3/3 Alt DB Snatches – a little heavier 5/5 Step Ups Row or Bike :30 faster pace 30 Sec Handstnad Hold or 5

CrossFit:
Movement Prep:
Movement Prep:
Row or Bike 1:00 easy
10 Sec Handstnad Holds
3/3 Alt DB Snatches – light
5/5 Step Ups
Row or Bike :45 faster
20 Sec Handstnad Holds
3/3 Alt DB Snatches – a little heavier
5/5 Step Ups
Row or Bike :30 faster pace
30 Sec Handstnad Hold or 5 Push Press
3/3 Alt DB Snatches – at Working Weight
5 Box Jumps

Conditioning:
Every 10 Minutes For 30 Minutes
800 Meter Run/1000 Meter Row/ 2000 Meter Bike
30 Alternating DB Snatches (35/50#)
20 Box Jumps (24/20″)
5 HSPUs (Sub 10 x Push Press 95/65#)

RX+:
Every 10 Minutes For 30 Minutes
800 Meter Run or 2000 Meter Bike (No Row)
30 Alternating DB Snatches (35/50#)
20 Box Jumps (24/20″)
5 Strict HSPUs

Hybrid:
Movement Prep:
Same as CF

WOD 2:
Same as CF

BootCamp:
WOD 1:
For Time: 30 Mins Cap
Buy in: 2400m AD or 1k row
30 KB Snatches (24/16k)
30 DB Thrusters
30 Kb Swings
30 Weighted DB Step ups (35/20#) 30 Weighted KB lunges
30 KB Deadlifts
30 Pull ups
30 Burpees
30 HSPU

Cashout:
Stretch!!!

Novem Barbell Club:
High Hang Snatch Triples
build up to 70%
(5-6) 3 x @ 70% of 1 RM Snatch
(take your time! breathe – focus!)

Power Clean + Power Jerk Doubles
build up to 70%
(5-6) (2) 1 + 1 @ 70% of 1 RM C/J
(take no more than 10 sec between lifts! breathe & focus!)

Snatch Pulls
(4) x 3 @ a feeling – 85-95% – smooth reps

Extra Credit – This is the stuff that makes you GREAT – DO IT
Super Set – 3 RNFT
10 x Supermans or Back Extensions
30 x Speed Standing Plate Twists
10-30 sec. Weighted Planks

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