(215) 291-2968 Tuesday - Nov 20, 2018

WOD 090518: Triple Threat.


CrossFit: Strength: 1A) Front Squats (4) x 3 @ AHAP (1) x 3+ @ AHAP – do as many reps as possible for the last set 1B) S.A.O.H. Sit Ups (5) x 10/10 @ AHAP Conditioning: 12:00 EMOM A) M.E. D-Ball Over Shoulder (80/60#) B) M.E. DB Hang Pow. Snatches (45/25#) C) M.E. Ski Erg

CrossFit:
Strength:
1A) Front Squats
(4) x 3 @ AHAP
(1) x 3+ @ AHAP – do as many reps as possible for the last set

1B) S.A.O.H. Sit Ups
(5) x 10/10 @ AHAP

Conditioning:
12:00 EMOM
A) M.E. D-Ball Over Shoulder (80/60#)
B) M.E. DB Hang Pow. Snatches (45/25#)
C) M.E. Ski Erg Meters
D) M.E. Toes To Bar

RX+:
12:00 EMOM
A) M.E. D-Ball Over Shoulder (80/60#)
B) M.E. DB H. P. Snatches 50/35#)
C) M.E. Ski Erg Meters
D) M.E. Bar Muscle Ups

Hybrid:
WOD 1:
18 MIN AMRAP
1200/1000m Bike
15 Box Jumps
20 Kb/DB Plank Cross over

WOD 2:
12:00 EMOM
A) M.E. D-Ball Over Shoulder (60/40#)
B) M.E. DB H.P. Snatches (30/20#)
C) M.E. Ski Erg Meters
D) M.E. Toes To Bar

BootCamp:
WOD 1:
12 min EMOM
Box Pistols
2H Ring Row
Medball Jacks
Side Star Plank

WOD 2:
3rft
1000/800m Bike
20 Box Jumps
20 Kb/DB Plank Cross over
40 Flutter Kick
1 Min Rest Btwn Rds’

Barbell Class:
Tall Jerk + BTN Push Jerk In Split – watch both videos!!!
(3) x 3 + 3 – light focus on the the movement, flexibility and ab bracing
Tall Jerk – Video
BTN Push Jerk In Split – Video

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