(215) 291-2968 Thursday - Nov 23, 2017

WOD 111017: Happy Birthday Lauren!


CrossFit: Strength: Press 10 x @ BB 10 x 50% 8 x @ 60% 6 x @ 70% 4 x @ 80% (3) x 2 @ 90% Conditioning: 10 Minute AMRAP (A) 5 Strict Pull Ups (B) 10 Deadlifts (185/125#) (C) 15 Wall Ball Shots (20/14#) 10 Ft RX+ 10 Minute AMRAP (A) 5 Strict

CrossFit:
Strength:
Press
10 x @ BB
10 x 50%
8 x @ 60%
6 x @ 70%
4 x @ 80%
(3) x 2 @ 90%

Conditioning:
10 Minute AMRAP
(A) 5 Strict Pull Ups
(B) 10 Deadlifts (185/125#)
(C) 15 Wall Ball Shots (20/14#) 10 Ft

RX+
10 Minute AMRAP
(A) 5 Strict Pull Ups
(B) 10 Deadlifts (225/155#)
(C) 15 Wall Ball Shots (25/20#) 10 Ft

Hybrid:
WOD 1:
3 RFT
200 Meter Run
25 Burpees
200 Meter Run
25 DB Cleans (30/20#)

WOD 2:
10 Minute AMRAP
(A) 5 Chin Ups
(B) 10 KB Deadlifts (32/24kg)
(C) 15 Wall Ball Shots (20/14#) 10 Ft

BootCamp:
WOD 1:
For Time
800m Run
50 Jumping Lunges (1,2,3..)
40 Ring Rows
30 Cal Bike
20 Wallballs
10 Manmakers
100 Double Unders

WOD 2:
12 Minute AMRAP
10 Dynamic Planks
15 HR Pushups
400m Run

Novem Barbell Club:
Snatch
build up to 80%
then – (2) 2 x @ 80% – reset after each lift
(3) x 2 @ 85% – TAKE.YOUR.TIME.

1 High Hang Clean + 1 Clean
build up to 75% – working on being fast under the bar
then – (2) 1+1 x @ 75% – these are full squats
(3) 1+1 @ 80%

Snatch Deadlift
(2) x 3 @ 110%
(3) x 3 @ 115%

Front Squat Wave
build to 83% – then surfs up!
3 x @ 83%
1 x @ 88%
3 x @ 83%
1 x @ 91%
3 x @ 83%
1 x @ 93%

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