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WOD 100518: Damn Gina.


CrossFit: Strength: Super Set A) Push Press 5×8 Working up to heavy set B) 5 sets of 30 sec Hollow Hold Conditioning: “DT” 5 RFT 12 Deadlift (155/105) 9 Hang Power Cleans 6 Push Jerks RX+: Same Hybrid: WOD 1: 14min AMRAP 20/15 Cal Bike 20 Renegade Rows 20 Weighted Step Ups 30 DB Snatches

CrossFit:
Strength:
Super Set
A) Push Press
5×8
Working up to heavy set

B) 5 sets of 30 sec Hollow Hold

Conditioning:
“DT”
5 RFT
12 Deadlift (155/105)
9 Hang Power Cleans
6 Push Jerks

RX+:
Same

Hybrid:
WOD 1:
14min AMRAP
20/15 Cal Bike
20 Renegade Rows
20 Weighted Step Ups
30 DB Snatches

WOD 2:
2xDB (35/25)

BootCamp:
WOD 1:
5 Rds
20/15 Cal Bike
10 Pull ups
20 Weighted Step Ups
30 DB Snatches

1min Plank, R Side, L Side, Rev btwn RDs
Must pick 1 each rd, must complete all 4

Barbell Class:
Power Snatches Doubles
build up to 70%
(5-6) (2) 1 + 1 @ AHAP

OR

Power Clean + Power Jerk Doubles
build up to 70%
(5-6) (2) 1 + 1 @ 70% of 1 RM C/J
(take no more than 10 sec between lifts! breathe & focus!)

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