(215) 291-2968 Tuesday - Nov 20, 2018

WOD 103018: Legs and Lungs Part 2.


CrossFit: Strength: Deadlift Warmup to 70% then 5×5 at 80% Conditioning: 3 RFT 600m Run 15 Thrusters (95/65) RX+: Thrusters (115/80) Hybrid: WOD 1: 15min Infinity Ladder by 3’s Toes to bar Slam Ball Clusters South Paw Sprawl 100m Ski ERG after each rd WOD 2: Use Dummbells for Thrusters BootCamp: WOD 1: 18min Infinity

CrossFit:
Strength:
Deadlift
Warmup to 70%
then
5×5 at 80%

Conditioning:
3 RFT
600m Run
15 Thrusters (95/65)

RX+:
Thrusters (115/80)

Hybrid:
WOD 1:
15min Infinity Ladder by 3’s
Toes to bar
Slam Ball Clusters
South Paw Sprawl
100m Ski ERG after each rd

WOD 2:
Use Dummbells for Thrusters

BootCamp:
WOD 1:
18min Infinity Ladder by 3’s
Toes to bar
Slam Ball Clusters
South Paw Sprawl

@5,10,15 200m Run

WOD 2:
3RD
40/20
Banded Speed Skaters
Rotating Curls
Body Saw

Barbell Class:
Clean Pull + Hang Clean (knee) + Clean – 1+1+1 (% of RM)
(5-7) x 1+1+1

Segment Clean Pull (1″) + Clean Pull – 2+2 (5 sec eccentric on last rep)
(5) x 1 + 1 + 1 @ AHAP

Muscle Clean + Press in Clean – 3+3 (3 sets – moderate weight by feel)
(5) x 3+3 @ AHAP

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