(215) 291-2968 Monday - Oct 16, 2017

WOD 101117: Abs, Abs, Abs, Abs, Abs


CrossFit: Strength: 5 minutes Group Clean warmup 5 RFT 200m Run 30 Double Unders 9 Hang Squat Cleans (95/65) Cashout: NOT FOR TIME 21-18-15-12-9 Weight Situps and Press (25/15) V-Ups RX+ 5 RFT 200m Run 30 UB Double Unders 9 Hang Squat Cleans (115/80) Hybrid: WOD 1: Use 1 Kb with CrossFit classes WOD 2:

CrossFit:
Strength:
5 minutes
Group Clean warmup

5 RFT
200m Run
30 Double Unders
9 Hang Squat Cleans (95/65)

Cashout:
NOT FOR TIME
21-18-15-12-9
Weight Situps and Press (25/15)
V-Ups

RX+
5 RFT
200m Run
30 UB Double Unders
9 Hang Squat Cleans (115/80)

Hybrid:
WOD 1:
Use 1 Kb with CrossFit classes

WOD 2:
Same as CF

BootCamp:
WOD 1:
16 Minute EMOM
1) 7 Pullup Negatives
2) 15 Burpees
3) ME Double Under (Practice)
4) 150m Run

WOD 2:
10 Minute AMRAP
25 Battle Ropes
20 Wallballs (20/14) @ 10ft
15 KB Swings

Novem Barbell Club:
Snatch
warm up to a Heavy Single for the day – then
(3) 2 x @ 80% – of today’s weight

Clean & Jerk
warm up to a Heavy Single for the day – then
(3) 2 x @ 80% – of today’s weight

Back Squat Wave
build to 78% – then surfs up!
4 x @ 78%
1 x @ 83%
4 x @ 78%
1 x @ 86%
4 x @ 78%
1 x @ 88%

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