(215) 291-2968 Friday - Sep 22, 2017

WOD 090817: Team Pete With A Side Of Pete


CrossFit: Conditioning: 5:00 AMRAP 25 Burpees 50 Push Press (45/35#) – 2 minutes of rest – 4:00 AMRAP 20 Burpees 40 Front Squats (65/55#) – 2 minutes of rest – 3:00 AMRAP 15 Burpees 30 Hang Power Cleans (95/65#) – 2 minutes of rest – 2:00 AMRAP 10 Burpees 20 Deadlifts (115/75#) RX+: 5:00 AMRAP

CrossFit:

Conditioning:
5:00 AMRAP
25 Burpees
50 Push Press (45/35#)
– 2 minutes of rest –
4:00 AMRAP
20 Burpees
40 Front Squats (65/55#)
– 2 minutes of rest –
3:00 AMRAP
15 Burpees
30 Hang Power Cleans (95/65#)
– 2 minutes of rest –
2:00 AMRAP
10 Burpees
20 Deadlifts (115/75#)

RX+:
5:00 AMRAP
25 Burpees
50 Push Press (75/55#)
– 2 minutes of rest –
4:00 AMRAP
20 Burpees
40 Front Squats (95/65#)
– 2 minutes of rest –

3:00 AMRAP
15 Burpees
30 Hang Power Cleans (115/75#)
– 2 minutes of rest –
2:00 AMRAP
10 Burpees
20 Deadlifts 135/95#)

Hybrid:

WOD 1:
5:00 AMRAP
25 Burpees
50 DB Push Press (15/10#)
– 2 minutes of rest –
4:00 AMRAP
20 Burpees
40 DB Front Squats (20/15#)
– 2 minutes of rest –
3:00 AMRAP
15 Burpees
30 DB Hang Power Cleans (25/20#)
– 2 minutes of rest –
2:00 AMRAP
10 Burpees
20 ALT RDLs (30/25#)

BootCamp:

WOD 1:
3 RFT
400m Run
20 Wallballs (20/14)
15 KB DL (AHAP)
10 Ring Dips

WOD 2:
10 Minute AMRAP
5 Pike Pushups
10 Alt Pistols (Assist with bands if needed)
15 Ring Rows

Novem Barbell Club:
2 rounds:
10 SL Glute Bridges + :03 hold
10 Hollow Rocks
10 Supinated Theraband Pull Aparts w/:03 Eccentric (palms up thumbs out)
10 Banded Good Mornigs

Back Squat Triples
warm up to 80% of your 1RM
then
(5) x 3 @ 85%

2 Snatch Lift Off + 2 Snatch Deadlift + 2 Hang Snatch Pulls (elbows soft – shoulders HIGH!)
(5) x 1 + 1 + 1 @ 70-73% of your best Snatch

Tall Cleans
(5) x 2 @ light to modertae (speed under the bar – tippy toes – shoulderd pinned to ears)

Clean Doubles
take 5-7 sets to build to a heavy double for the day
then
(3) x 1 @ 90% (OTDB)

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo