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

WOD 100617: Burning Legs Of Fire…


CrossFit: Conditioning: For Time 55 Power Snatch (95/65#) 55 Pullups 55 Cal Bike 55 OHS 110 Double Unders (330 S, 55 SSD) RX+: For Time 55 Power Snatch (135/95#) 55 Pullups 55 Cal Bike 55 OHS 110 Double Unders (330 S, 55 SSD) Hybrid: WOD 1: Same as CF use a OHS w/ 1 DB

CrossFit:
Conditioning:
For Time
55 Power Snatch (95/65#)
55 Pullups
55 Cal Bike
55 OHS
110 Double Unders
(330 S, 55 SSD)

RX+:
For Time
55 Power Snatch (135/95#)
55 Pullups
55 Cal Bike
55 OHS
110 Double Unders
(330 S, 55 SSD)

Hybrid:
WOD 1:
Same as CF use a OHS w/ 1 DB

BootCamp:
WOD 1:
3 RFT
10 KB Taters
20 Wallballs (20/14)
10 Strict Pullups
30 Wallballs
10 DB Power Clean and Jerks
40 Wallballs

*Run 400m After Each Round

Cashout:
3 Rounds
30 S ME Strict T2B
30 S Plank Hold
30 Sec of Rest

Novem Barbell Club:
Mobility and Activation
Do whatever makes you ready to move a heaby barbell

Snatch
build up to 75%
then – (5) 2 x @ 75% – reset after each lift

1 Clean Deadlift + 1 Power Clean + 1 Clean
build up to 70%
then – (5) 1+1+1 x @ 70%

Pausing Snatch Pull (Pasue at the Power Position)
(5) x 3@ 100%

Front Squat Wave
build to 75% – then surfs up!
6 x @ 75%
1 x @ 80%
6 x @ 75%
1 x @ 83%
6 x @ 75%
1 x @ 85%

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo