(215) 291-2968 Saturday - Dec 16, 2017

WOD 100517: Which Way To The Beach… Wait It’s October


CrossFit: Strength: Back Squats Warmup to 65-70% Then 2×5@75% 3×5@85% Conditioning: 7 Minute AMRAP 10 Toes to Bar (Sub V-Ups) 20 Pushups 2 Minute Rest 7 Minute AMRAP ME Wall Balls (20/14) @ 10ft 15 Situps Each time you Break RX+: 7 Minute AMRAP 10 UB Toes to Bar 20 Pushups 2 Minute Rest 7

CrossFit:
Strength:
Back Squats
Warmup to 65-70%

Then
2×5@75%
3×5@85%

Conditioning:
7 Minute AMRAP
10 Toes to Bar (Sub V-Ups)
20 Pushups

2 Minute Rest

7 Minute AMRAP
ME Wall Balls (20/14) @ 10ft
15 Situps Each time you Break

RX+:
7 Minute AMRAP
10 UB Toes to Bar
20 Pushups

2 Minute Rest

7 Minute AMRAP
ME Wall Balls (20/14) @ 10ft
15 Situps Each time you Break

BootCamp:
WOD 1:
12 Minute AMRAP
10 Seated Strict Press (25/15)
15 Cal Bike
20 X-Situps

WOD 2:
18 Minute EMOM
1) 3 Man Makers
2) 10 SSD Knee Tucks
3) 20 Goblet Squats (16/12)

Barbell Mechanics:
Introdusctions
Name and Why are we here….

Group Mobility

Muscle Clean – demo video
(5) x 3 – just the bar – light weight

Tall Clean – demo video
(5) x 3 – just the bar – light weight

2x High or Mid Thigh Hang Clean (squat or power)
*With remaining time – work up to light – moderate
the weight shouldn’t be a challenge – the bar should be
fast, light and the bar path accurate.

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo