(215) 291-2968 Tuesday - Dec 11, 2018

WOD 101118: Snatch, Jump, Squat, Jump, Repeat…


CrossFit: Strength: Snatch EMOM Minute 1, 2, 3 3 Squat Snatch (60% to 65%) Minute 4 Rest Minute 5, 6, 7 2 Squat Snatch (70% to 75%) Minute 8 Rest Minute 9, 10, 11 1 Squat Snatch (80% to 85%) Conditioning: For Time 21-15-9 Power Snatch (75/55) Overhead Squats *30 Double unders After Each movement

CrossFit:
Strength:
Snatch EMOM
Minute 1, 2, 3
3 Squat Snatch (60% to 65%)
Minute 4 Rest
Minute 5, 6, 7
2 Squat Snatch (70% to 75%)
Minute 8 Rest
Minute 9, 10, 11
1 Squat Snatch (80% to 85%)

Conditioning:
For Time
21-15-9
Power Snatch (75/55)
Overhead Squats
*30 Double unders After Each movement

RX+:
Power Snatch and OHS (95/65)
30 UB DUs

Hybrid:
WOD 1:
11 Min EMOM
15/12Bike
M.E Wtd Speed Skaters
M.E. Plank Push Drag
Rest

WOD 2:
DB Alt Snatch
KB Goblet Squat

BootCamp:
WOD 1:
9 Min EMOM
15/12 Row
M. E. Pull Ups
Rest
9 Min EMOM
10/8 Ski
M.E .Plank Push Drags
Rest
9 Min EMOM
12/10Bike
M.E. Wtd Speed Skaters
Rest
9 Min EMOM
15 Side Shuffles
M.E. Broad Jump
Rest

Skills Session:
Handstand Push Ups and Kipping Handstand Push Ups

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo