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

WOD 110318: Crabs, Monkeys & Dung Beetles.


CrossFit: Teams of 2 For Time 1 Mile Run (Both Run) (2k Row/4800m Bike) 100 Cal Row/Bike/Ski 80 Hang Power Snatches (75/55) 60 Overhad Squats 40 Squat Snatches 1 Person Works 1 Person Rest Both Run BootCamp: Teams of 2 3min Stations 1- Wall Ball Lunges 2-2H Ring Row 3-Rev V-Up+ Push Up 4- Alt

CrossFit:
Teams of 2
For Time
1 Mile Run (Both Run) (2k Row/4800m Bike)
100 Cal Row/Bike/Ski
80 Hang Power Snatches (75/55)
60 Overhad Squats
40 Squat Snatches

1 Person Works 1 Person Rest
Both Run

BootCamp:
Teams of 2
3min Stations
1- Wall Ball Lunges
2-2H Ring Row
3-Rev V-Up+ Push Up
4- Alt Med Ball Sit ups
5- Box Shuffles
6 Up and Over Ball Slams
7- Leg Lower Figure 8s
8- Cal Row

30s btwn stations – 1 Total Score

Barbell Class:
Snatch
Build up to a heavy Single – then
(2) 1 x @ 80%, 1 x @ 85%, 1 x @ 90% – of the days best
* No more than 20 Minutes

Clean & Jerk
Build up to a heavy 1+1 – then
(2) 1+1 x @ 70%, 1+1 x @ 75%, 1+1 x @ 80% – of the days best
* No more than 20 Minutes

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