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

WOD 091517: Wrapping Up Test Week, How’d Ya Do?


CrossFit: Strength: Front Squat TEST 5 x @ BB 5 x @ 55% 5 x @ 65% 3 x @ 75% 3 x @ 85% 1 x @ 90% 1 x @ 95% (AMRAP or ) 1 x @ 100+% Conditioning: Hang Power Clean & Lateral Burpees ALT EMOM 12 Minutes (A) ODD = 15

CrossFit:

Strength:
Front Squat TEST
5 x @ BB
5 x @ 55%
5 x @ 65%
3 x @ 75%
3 x @ 85%
1 x @ 90%
1 x @ 95%
(AMRAP or ) 1 x @ 100+%

Conditioning:
Hang Power Clean & Lateral Burpees ALT EMOM
12 Minutes
(A) ODD = 15 x @ (115/75#)
(B) EVEN = 15 Lateral Burpees O/Bar

RX+
Hang Power Clean &Bar Facing Burpees ALT EMOM
12 Minutes
(A) ODD = 15 x @ (135/95#)
(B) EVEN = 15 Bar Facing Burpees O/Bar

Hybrid:

WOD 1:
14 MInute AMRAP
16 V-Ups
8 Box Jumps
12 Cal Bike

WOD 2:
Thrusters & Weighted Burpees ALT EMOM
12 Minutes
(A) ODD = 20 x DB Thrusters @ (30/20#)
(B) EVEN = 15 Weighted Burpees

BootCamp:

WOD 1:
20 Minute AMRAP
4 Wall Climbs
40 DUs (120 S, 20 SSD)
8 2xKB Front Squats

WOD 2:
14 MInute AMRAP
8 T2B (16 V-Ups)
8 Box Jumps
12 Cal Bike / 10 Cal Row

Novem Barbell Club:
2 rounds:
10 Cossack Squats
10 Bulgarian Split Squats
10 Sumo Squat to Stand
10 Scapular Circles

Pause Front Squat
warm up to 73-75%
then
(5) x 3 @ 75-81%

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

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

2 Clean Lift Off + 2 Clean Deadlift + 2 Hang Clean Pulls (elbows soft – shoulders HIGH!)
(5) x 1 + 1 + 1 @ 73-75% of your best Clean

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