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

WOD 101017: Pace Is King…


CrossFit: Strength: Pausing Overhead Squats 5-5-3-3-1-1 Work up to a heavy single (Not a max out day for this really focus on ROM) Conditioning: 18 Minute AMRAP 18 Cal Row / 13 Cal AD 15 Wallballs (20/14) @10ft 12 DB Snatches (50/35) 9 Toes to Bar RX+ 18 Minute AMRAP 18 Cal Row / Cal

CrossFit:
Strength:
Pausing Overhead Squats
5-5-3-3-1-1
Work up to a heavy single

(Not a max out day for this really focus on ROM)

Conditioning:
18 Minute AMRAP
18 Cal Row / 13 Cal AD
15 Wallballs (20/14) @10ft
12 DB Snatches (50/35)
9 Toes to Bar

RX+
18 Minute AMRAP
18 Cal Row / Cal AD
15 Wallballs (25/20) @10ft
12 DB Snatches (50/35)
9 UB Toes to Bar

BootCamp:
WOD 1:
4 RFT
20 Cal Bike / 25 Cal Row
15 KB Swings
400m Run
1 Minute Rest After Each Round

WOD 2:
8 Minute ALT EMOM
1) 10 SSD Knee Tuck
2) 15 Wt Step Ups

Novem Barbell Mechanics:
Group Mobility

Muscle Snatch – demo video
(5) x 3 – just the bar – light weight

Tall Snatch – demo video
(5) x 3 – just the bar – light weight

2x 3 Positioning Snatches (high hang + mid hang + hang below knee)
*With remaining time – work up to light – moderate
the weight shouldn’t be a challenge – the bar should be
fast, light and the bar path accurate.
*pause in the receiving position after each lift

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