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

WOD 110718: Max Efforts Everywhere!


CrossFit: Strength: Back Squat 5@50% 5@60% 3@70% 3@80% then Work up to heavy single or go for 1 RM Conditioning: 5 Minute AMRAP Buy in 50 Double Unders (150S, 25 SSD) then AMRAP w/ Remaining time 15 Push Press (95/65) 15 Box Jumps (24/20) 2 Minute Rest 5 Minute AMRAP Buy in 50 Double Unders

CrossFit:
Strength:
Back Squat
5@50%
5@60%
3@70%
3@80%
then
Work up to heavy single
or go for 1 RM

Conditioning:
5 Minute AMRAP
Buy in 50 Double Unders (150S, 25 SSD)
then AMRAP w/ Remaining time
15 Push Press (95/65)
15 Box Jumps (24/20)

2 Minute Rest

5 Minute AMRAP
Buy in 50 Double Unders (150S, 25 SSD)
then AMRAP w/ Remaining time
15 DB Thrusters (50/35)
15 Pushups

RX+:
Push Press (135/95)

Hybrid:
WOD 1:
20 MIN AMRAP
400m Run
30 SDLHP
30 Plank Ups
400m Run
40 KB Swings
40 Push Press

WOD 2:
Use Dumbbells for Push Press

BootCamp:
WOD 1:
WOD 1
2 RDs
4mins
400m Run
30 SDLHP
M.E. Plank Ups

4Mins
400m Run
40 KB Swings
M.E. Push Press

4mins
400m Run
40 Goblet Squats
M.E. Weighted SL Sit ups
Rest 1 min between each – Cycle all three and then repeat!

Weightlifting:
Technique:
Any Footwork Drill * 5 Minutes

Tall Jerk – Video
(3) x 3 – just the bar – light weight

Push Press + Power Jerk – 3+1 (% of RM)
(5-7) 3+1 @ AHAP

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

Banded Straight Arm Lat Pull Downs
(4) 12 x @ hardest resistance possible

ACCESSORIES FOR ALL:
SUPER SET THESE: 3 Sets of 15 reps for each
DB or Plate Front Raises @ AHAP
DB or Curl Barb Seated Tricep Extentions
DB Hammer Curls

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