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

WOD 090718: The Slog.


CrossFit: Strength: Clean Warm Up 5 Minutes 1 Clean + 1 Low Hang Clean + 1 Front Squat (5-7) x 1 + 1 + 1 Working up to heavy set. Conditioning: 4 Rounds:: 4:00 Time Cap 30 Sprinter Sit Ups 15 Front Squats (125/90#) 60 Double Unders (sub 120 singles / 30 SSD) RX+: 4

CrossFit:
Strength:
Clean Warm Up
5 Minutes

1 Clean + 1 Low Hang Clean + 1 Front Squat
(5-7) x 1 + 1 + 1
Working up to heavy set.

Conditioning:
4 Rounds:: 4:00 Time Cap
30 Sprinter Sit Ups
15 Front Squats (125/90#)
60 Double Unders
(sub 120 singles / 30 SSD)

RX+:
4 Rounds:: 4:00 Time Cap
15 GHD Sit Ups
15 Front Squats (155/105#)
60 Double Unders

Hybrid:
WOD 1:
3rds
400m Run
9 SSD Knee Tucks
20 Renegade Rows
25 Push Press
15 min CAP

WOD 2:
4 Rounds:: 4:00 Time Cap
30 Sprinter Sit Ups
15 DB Front Squats (30/20#)
60 Double Unders
(sub 120 singles / 30 SSD)

BootCamp:
WOD 1:
9min EMOM
Alt 1H KB Swings
Shuffle Touch Downs
Plank Push Drag

WOD 2:
3RFT
600m Run
9 SSD Knee Tucks
15 Pull Ups
25 Thrusters (35/25)
1min Plank

Barbell Class:
Power Snatches Doubles
build up to 70%
(5-6) (2) 1 + 1 @ AHAP

OR

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!)

 

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