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

WOD 091217: Drill That Skill…


CrossFit: Skill Strength: Bar Muscle Up – Strength Drills Super Set – 3 Rounds at Each Station (NOT FOR TIME) *5 Minutes to Go Over Everything *6 Minutes at Each Station A1) 5 x Snatch Grip Pull Ups (band or BW) A2) 5 x Knee Raises Off the Box or High Bar (with lean back

CrossFit:

Skill Strength:
Bar Muscle Up – Strength Drills
Super Set – 3 Rounds at Each Station (NOT FOR TIME)
*5 Minutes to Go Over Everything

*6 Minutes at Each Station
A1) 5 x Snatch Grip Pull Ups (band or BW)
A2) 5 x Knee Raises Off the Box or High Bar (with lean back kip)
A3) 10 x Banded Lat Pull Downs
(beginner from low bar – intermidate/adv. High Bar)

B1) 5x Kipping Levers
B2) 5-10 x Straight Bar Dips (Low Bar or From a Jumping BMU)
B3) 10/10 x DB Straight Arm Pull Backs @ AHAP

Conditioning:
For Time
21 Hang Squat Cleans (95/65#)
9 Bar Muscle Ups
600m Run
15 Hang Squat Cleans (95/65#)
6 Bar Muscle Ups
600m Run
9 Hang Squat Cleans (95/65#)
3 Bar Muscle Ups
600m Run

RX+
For Time
Same
Squat Clean Wt. (135/95#)
Runs in a 20# Vest

BootCamp:

WOD 1:
15 Minute AMRAP
250m Run w/Slam Ball
6 Strict Press (25/15)
10 Weighted Step Ups (with 1 KB)
10 Cal Row

WOD 2:
8 Minute EMOM
1) 10 V-Ups
2) 10 Burpees
<em*GO up by 2 Reps After Each Round

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