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

WOD 100817: Sunday Mugday


CrossFit: Strength: Snatch Warmup 5 Minutes 1) 6 Minute Snatch EMOM Hang Power Snatch + 1 Power Snatch (75% of 1RM) 90 Sec Rest Between 1 and 2 2) 6 Minute OHS EMOM 1 Pause at Bottom OHS + 1 OHS (Same weight as above) Conditioning: FOR Time 2rds 21 Cal Bike 21 Burpees 6′

CrossFit:
Strength:
Snatch Warmup
5 Minutes

1) 6 Minute Snatch EMOM
Hang Power Snatch + 1 Power Snatch (75% of 1RM)

90 Sec Rest Between 1 and 2

2) 6 Minute OHS EMOM
1 Pause at Bottom OHS + 1 OHS
(Same weight as above)

Conditioning:
FOR Time
2rds
21 Cal Bike
21 Burpees 6′ Target
21 Power Snatch (135/95)
21 Wallballs (20/14)
21 Cal Row

RX+:
FOR Time
2rds
21 Cal Bike
21 Burpees 6′ Target
21 Power Snatch (155/105)
21 Wallballs (20/14)
21 Cal Row

BootCamp:
WOD 1:
16 Min EMOM
1) 10 Tire Flip Burpees
2) 20 OHWL w/ Plate
3) 16 Alt DB Snatch (35/25)
4) 14 V-Ups

WOD 2:
10 Minute AMRAP
5 Ring Dips
10 Cal Row
15 Ball Slams (30/20)

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