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

WOD 110618: Get Out And Vote!


CrossFit: Strength: Clean & Jerk Work up to Heavy Single or New 1 Rep Max Conditioning: 3RFT 400m Run 10 Clean and Jerks (135/95) RX+: Same Hybrid: WOD 1: 15 MIN AMRAP 10 cal Bike 30s Plank 30 Dubs/90Singles 30s L side Plank Ski Erg 30s R SIde Plank WOD 2: Use Dumbbells for the

CrossFit:
Strength:
Clean & Jerk
Work up to Heavy Single
or New 1 Rep Max

Conditioning:
3RFT
400m Run
10 Clean and Jerks (135/95)

RX+:
Same

Hybrid:
WOD 1:
15 MIN AMRAP
10 cal Bike
30s Plank
30 Dubs/90Singles
30s L side Plank
Ski Erg
30s R SIde Plank

WOD 2:
Use Dumbbells for the Clean+Jerk

BootCamp:
WOD 1:
16 min Cardio EMOM
Bike
Dubs/Jump Rope
Ski Erg
Seal Walks

WOD 2:
Alt Tabata
Air Squats / Push Ups
Rest 1 min
Eiffel Towers / CB Mtn Climber

Weightlifting:
Technique:
Muscle Clean – demo video
(3) x 3 – just the bar – light weight

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

Power:
DEADLIFT
(4) 10 x @ 60% of a 1 RM
(1) 10+ x 60% (so AMRAP the last set)

Low Bar Good Mornings
(3) 12 x @ AHAP

ACCESSORIES FOR ALL:
Suitcase Weighted Step Ups (20″+)
(3) 12/12 x @ AHAP
Weighted Planks
(3) :30-:45 @ AHAP

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Example Patterns

demo demo demo demo demo demo demo demo demo demo