(215) 291-2968 Thursday - Nov 23, 2017

WOD 090517: Technique Before Strength


CrossFit: Strength: Burgener Warm Up – PVC with PVC Pipe *5 Minutes 1 High Hang Snatch + 1 Mid Hang Snatch + 1 OHS (5-7) x 1 + 1 + 1 @ 70-75% of your best Snatch Conditioning: 4 Rounds – 2 Minute AMRAP – 2 Minutes of rest between 9 Deadlifts (95/65#) 6 Hang

CrossFit:

Strength:
Burgener Warm Up – PVC
with PVC Pipe
*5 Minutes

1 High Hang Snatch + 1 Mid Hang Snatch + 1 OHS
(5-7) x 1 + 1 + 1 @ 70-75% of your best Snatch

Conditioning:
4 Rounds – 2 Minute AMRAP
– 2 Minutes of rest between

9 Deadlifts (95/65#)
6 Hang Power Snatches (95/65#)
3 Overhead Squats (95/65#)

RX+:
4 Rounds – 2 Minute AMRAP
– 2 Minutes of rest between

9 Deadlifts (135/95#)
6 Hang Power Snatches (135/95#)
3 Overhead Squats (135/95#)

BootCamp:

WOD 1:
For Time
21-15-9
HR Pushups
Alt Bugarian Split Squats (on Box)
(No Weight)

50 Double Unders
After Each Round
(No DUs? Sub 150S, 25SSD)

WOD 2:
12 Minute ALT EMOM
A) 10 Burpees 6″ Target
B) 15 Box Jump Overs
C) 10 Cal Bike

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