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

WOD 091017: Double Up, Double Down!


CrossFit: Strength: Back Squats 5 x @ Barbell 5 x @ 55%-60% 5 x @ 65% 5 x @ 75% 3 x @ 80% (3) 3 x @ 85-90% Conditioning: 14 Minutes To Complete: 100 Double Unders 30 Power Cleans (75/55#) 75 Double Unders 30 Power Cleans (95/65#) 50 Double Unders 30 Power Cleans (115/75#)

CrossFit:

Strength:
Back Squats
5 x @ Barbell
5 x @ 55%-60%
5 x @ 65%
5 x @ 75%
3 x @ 80%
(3) 3 x @ 85-90%

Conditioning:
14 Minutes To Complete:
100 Double Unders
30 Power Cleans (75/55#)
75 Double Unders
30 Power Cleans (95/65#)
50 Double Unders
30 Power Cleans (115/75#)
25 Double Unders
AMRAP Power Cleans (135/95#

RX+:
14 Minutes To Complete:
100 Double Unders
30 Power Cleans (95/65#)
75 Double Unders
30 Power Cleans (115/75#)
50 Double Unders
30 Power Cleans (135/95#)
25 Double Unders
AMRAP Power Cleans (155/105#)

BootCamp:

WOD 1:
For Time
21-15-9
Cal Bike/Row
2x KB Front Squats

*20 V-Ups after Each Round

WOD 2:
For Time
400m w/Ball
then
3 Rds
30 Burpees
30 OHWL (1,2,3..)
Then
400m w/Ball

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