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

WOD 100917: Setting The Bar


CrossFit: Skill Strength: 4 Rounds HSPU and HS Walk Skill Rd 1 and Rd 3 A) 5 Wall Facing Strict HSPU (Sub 5 Box Facing Strict HSPUs) (if no box then Pike HSPUs) B) 50ft Seal Walks (with Sliders) Rd 2 and Rd 4 A) 10 Seated Arnold Press AHAP B) Max BB OH Press

CrossFit:

Skill Strength:
4 Rounds HSPU and HS Walk Skill
Rd 1 and Rd 3
A) 5 Wall Facing Strict HSPU
(Sub 5 Box Facing Strict HSPUs)
(if no box then Pike HSPUs)
B) 50ft Seal Walks (with Sliders)

Rd 2 and Rd 4
A) 10 Seated Arnold Press AHAP
B) Max BB OH Press Hold

Conditioning:
For Time
600m Run
50 OHS (45/35)
600m Run
50 Thrusters
600m Run
50 Front Squats

RX+
For Time
600m Run
50 OHS (65/45)
600m Run
50 Thrusters
600m Run
50 Front Squats

Hybrid:
WOD 1:
Same Skilll Work

WOD 2:
Use a Kettlebell

BootCamp:
WOD 1:
Annie
50-40-30-20-10
Double Unders
Situps

If no DUs
S: 150-120-90-60-30
SSD: 25-20-15-10-5

WOD 2:
10 Minute AMRAP
5 Pullups
10 Pushups
15 Air Squats

Cashout:
3 Rds
1 Minute Plank
30 sec Rest

Novem Barbell Club:
2 Front Squat + 1 Jerk
Build up t0 80%
(5) 3 x @ 80%

1 Snatch High Pull + 1 Snatch (from Power)
Build up to 70%
(5) 1+1 x @ 70%

Power Clean
Build up to 75%
(5) x 2 @ 75%

BTN Snatch Grip Push Press
(2) x 5 @ 70% – of your 1 RM Snatch
(3) x 5 @ 75%

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