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WOD 082117: Blasting That Volume Like Woah…


CrossFit: Strength: Deadlift Warm Up 2 Rounds – with an empty bar 25/25ft Death Marches (x2 DB AHAP) 10 Banded Good Morings 10 RDLs with Barbell * 5 Minutes TOPS Sumo Deadlift (6) x 8 @ AHAP WITHOUT FAILURE!!! Conditioning: For Time 30-20-10 A) Calories on Bike B) Push Press (115/75#) C) Burpee Box Jumps

CrossFit:
Strength:
Deadlift Warm Up
2 Rounds – with an empty bar
25/25ft Death Marches (x2 DB AHAP)
10 Banded Good Morings
10 RDLs with Barbell
* 5 Minutes TOPS

Sumo Deadlift
(6) x 8 @ AHAP WITHOUT FAILURE!!!

Conditioning:
For Time
30-20-10
A) Calories on Bike
B) Push Press (115/75#)
C) Burpee Box Jumps (20″)

*20 Minutes Time Cap

RX+
For Time
30-20-10
Calories on Bike
Push Press (135/95#)
Burpee Box Jump Overs (20″)

Hybrid:
WOD 1:
WOD 1:
10 Minute AMRAP
20 Goblet Squats (24/16kg)
50 Double Unders
20 Boat Pose Crunches

WOD 2:
For Time
30-20-10
A) Calories on Bike
B) DB Push Press (30/20#)
C) Burpee Box Jumps (20″)

BootCamp:
WOD 1:
For Time
20 2xDB Front Rack Lunges (1,2,3…)
50 Wallballs (20/14)
50 Ring Rows
50 Wallballs (20/14)
20 2xDB Front Rack Lunges (1,2,3…)

*20 Minute Cap

WOD 2:
6 Minute Alt EMOM
1) 10 SSD Knee Tucks
2) 45 Sec Plank Hold
– 1minute rest-
6 Minute Alt EMOM
1) 10 Dive Bomber Push Ups
2) 50 Flutter Kicks

Novem Barbell Club:
Snatch Balance Double
take 5-7 sets to build to a heavy double
then
(3) x 1 @ 70% (OTDB)

Snatch Complex
1 Snatch Lift Off + 1 Snatch Deadlift + 1 Hang Snatch (below the knee)
(3) x 1 + 1 + 1 @ 70% of your best Snatch

Snatch Deadlift
use straps – settle in and giddy up!
(5) x 3 x @ 100% or (based on feels)

3 Front Squat
warm up to 75% – then
(4) x 3 @ 80%

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