(215) 291-2968 Tuesday - Oct 16, 2018

WOD 100918: Lifting Weights As Cardio.


CrossFit: Strength: Back Squats 5 w/ Bar 5@50% 5@60% Work Sets 9@ 65% 9@70% 9@75% Conditioning: 5 RFT 7 Ring Dips 7 Clusters (95/65) 200m Run RX+: 5 RFT 5 Bar MUs 7 Clusters (115/80) 200m Run Hybrid: WOD 1: 15 Min AMRAP 15 Wall Balls 10 Kb Deadlifts (32/24) 15 Push Press 30 Scissor

CrossFit:
Strength:
Back Squats
5 w/ Bar
5@50%
5@60%
Work Sets
9@ 65%
9@70%
9@75%

Conditioning:
5 RFT
7 Ring Dips
7 Clusters (95/65)
200m Run

RX+:
5 RFT
5 Bar MUs
7 Clusters (115/80)
200m Run

Hybrid:
WOD 1:
15 Min AMRAP
15 Wall Balls
10 Kb Deadlifts (32/24)
15 Push Press
30 Scissor kicks

WOD 2:
Slam Ball Clusters

BootCamp:
WOD 1:
2 ROUNDS
A -6 min AMRAP
10 Ring Rows
15 Wall Balls
30 Flutter Kicks
1 mins rest b/n AMRAP
B – 6min AMRAP
10 Kb Deadlifts (32/24)
15 Push Press
30 Scissor kicks

Cashout:
$$$$$ TABATA $$$
Squat Hold

Barbell Class:
Muscle Clean – demo video
(3) x 3 – just the bar – light weight

1 Clean RDL + 1 Low Mid Hang Clean + 2 Front Squat
(5) x 1 + 1 + 2 @ AHAP

Clean Segment Pull (mid-thigh)
(5) x 3 @ AHAP

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Example Patterns

demo demo demo demo demo demo demo demo demo demo