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

WOD 110218: Hip Flexors Fried.


CrossFit: Strength: Back Squats Warmup to 70% Then 5×5 at 80% Conditioning: For Time 18-15-12-9-6-3 Kipping Pullups Box Jump Overs (24/20) Wallballs (20/14) @ 10ft RX+: C2b Pullups Hybrid: WOD 1: 15 min AMRAP 20 Alt Strict Press 20 Alt Plyo Step ups 10 Plank Push Drag 20 KB Swings 10 S.L. V-Up & Over

CrossFit:
Strength:
Back Squats
Warmup to 70%
Then
5×5 at 80%

Conditioning:
For Time
18-15-12-9-6-3
Kipping Pullups
Box Jump Overs (24/20)
Wallballs (20/14) @ 10ft

RX+:
C2b Pullups

Hybrid:
WOD 1:
15 min AMRAP
20 Alt Strict Press
20 Alt Plyo Step ups
10 Plank Push Drag
20 KB Swings
10 S.L. V-Up & Over

WOD 2:
Same

BootCamp:
WOD 1:
6min ALT EMOM
Alt Strict Press
Cal Bike

6min ALT EMOM
Alt Plyo Step ups
Plank Push Drag

6min ALT EMOM
Slider CB Mtn Climber
Reverse speed Skater

6min ALT EMOM
KB Swings
S.L. Up and Over V-Ups

1 min rest between EMOMS

WOD 2:
$$ 2-3Rd NFT
10/10 Split Squats
10/10 Windmills

Barbell Class:
Power Snatches Doubles
build up to 70%
(5-6) (2) 1 + 1 @ AHAP

THEN

Power Clean + Power Jerk Doubles
build up to 70%
(5-6) (2) 1 + 1 @ 70% of 1 RM C/J
(take no more than 10 sec between lifts! breathe & focus!)

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