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

WOD 090917: All The Happs Are In Fishtown


CrossFit: Conditioning: Team WOD Teams of 2 12 Minute AMRAP 1000 Meter AD 30 Wallballs (20/14) 10 ft 30 Power Cleans (135/95#) – 3 Minute Rest – 12 Minute AMRAP 2000 Meter Row 60 Alt DB Snatch (50/35#) 60 Single Arm OHWL (50/35#) One works, one rests – switch as needed. BootCamp: Teams of 2

CrossFit:

Conditioning:
Team WOD
Teams of 2
12 Minute AMRAP
1000 Meter AD
30 Wallballs (20/14) 10 ft
30 Power Cleans (135/95#)

– 3 Minute Rest –

12 Minute AMRAP
2000 Meter Row
60 Alt DB Snatch (50/35#)
60 Single Arm OHWL (50/35#)

One works, one rests – switch as needed.

BootCamp:
Teams of 2
5 Minute AMRAP
10 Cal Bike
10 DB Push Press
90 Sec Rest
5 Minute AMRAP
10 Cal Row
10 Alt DB Snatch (30/20)
90 Sec Rest
5 Minute AMRAP
10 Split Lunge Burpees
10 Mountain Climbers
(1,1,2,2….)
90 Sec Rest
5 Minute AMRAP
10 SSD Knee Tucks
10 Goblet Squats

Novem Barbell Club:
2 rounds:
:20 Sorenson Hold
10 Banded Single Leg RDLs
10 Weighted PVC Pass Throughs
10 Sumo Squat to Stand

3 Front Squats + 1 Jerk Drive + 1 Split Jerk
warm up to 70-75% of your best Clean and Jerk
then
(6) x 3 @ 73-78%
Stay strong during this one! This is enduracne to performance overload.
Take your time between the Jerk Drive and Front Squats – but be quick
into the Split Jerk from the Jerk Drive – KEEP THAT TRUNK UPRIGHT!!!

1 Snatch Deadlift + 2 Hang Snatch Pulls + 1 Mid Hang Snatch + 1 OHS
Take 20 Minutes to work up based on how you feel no percents – push yourself – no fails.

Clean Deadlift
(5) x 10 @ 75-78% of 1 RM Clean

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