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

WOD 091117: Remembering.


CrossFit: Conditioning: For Time: 2001 Meter Row or 2001 Meter Run (1.25 miles) 11 Box Jumps (30/24″) 11 Thrusters (115/75#) 11 Burpee C2B Pullups 11 Power Cleans (185/125#) 11 HSPUs 11 KB Swings (32/24kg) 11 Toes to Bar 11 Deadlifts (185/125#) 11 Push Jerks (115/75#) 2001m Row or 2001m Run (1.25 miles) RX+ Same As

CrossFit:

Conditioning:
For Time:
2001 Meter Row or 2001 Meter Run (1.25 miles)
11 Box Jumps (30/24″)
11 Thrusters (115/75#)
11 Burpee C2B Pullups
11 Power Cleans (185/125#)
11 HSPUs
11 KB Swings (32/24kg)
11 Toes to Bar
11 Deadlifts (185/125#)
11 Push Jerks (115/75#)
2001m Row or 2001m Run (1.25 miles)

RX+
Same As CrossFit

Hybrid:

WOD 1:
WOD 1:
2001 Meter Row or 2001 Meter Run (1.25 miles)
11 Box Jumps (24/20″)
11 DB Thrusters (30/20#)
11 Burpees + 11 Pull Ups
11 DB Power Cleans (30/20#)
11 Pike Push Ups
11 KB Swings (24/16kg)
11 Toes to Bar
11 KB Deadlifts (24/16kg x 2)
11 DB Squat Cleans (30/20#)
11 DB Push Jerks (30/20#)
2001m Row or 2001m Run (1.25 miles)

BootCamp:

WOD 1:
WOD 1:
2001 Meter Row or 2001 Meter Run (1.25 miles)
11 Box Jumps (24/20″)
11 DB Thrusters (30/20#)
11 Burpees + 11 Pull Ups
11 DB Power Cleans (30/20#)
11 Pike Push Ups
11 KB Swings (24/16kg)
11 Toes to Bar
11 KB Deadlifts (24/16kg x 2)
11 DB Squat Cleans (30/20#)
11 DB Push Jerks (30/20#)
2001m Row or 2001m Run (1.25 miles)

Novem Barbell Club:
2 rounds:
10 Bottoms Up Kneeling KB Press
10 Bird Dogs w/:03 Hold
3 Wall Walks
10 Supinated Theraband Pull Aparts w/:03 Eccentric (palms up thumbs out)

Pause Back Squats
warm up to 70-73%
then
(6) x 3 @ 73-78%

2 Power Snatches from the blocks (at the knee just above or below)
build to a max double for the day – *20 minutes
then drop sets
(2) x 2 @ 80% of the days best (OTDB)

2 Power Cleans + 2 Jerk Drives + 1 Power Jerk from the blocks (at the knee just above or below)
build to a max complex for the day – *20 minutes
then drop sets
(2) x 2+2+1 @ 80% of the days best (OTDB)
Go aboue 5-8 sets of this only take 90 sec to 2 minutes rest between lifts. base on feels….

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