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

WOD 111217: Ladder Downs and EMOMs


CrossFit: Strength: Clean Warm Up The Burgner Clean Warm Up Clean Complex 1 Clean DL + 2 Mid Hang Power Cleans + 1 Front Squat + 1 Jerk Conditioning: 18 Minute Alt. EMOM (A) M.E. KB Swings (24/16kg) (B) M.E. Calories on Bike (C) M.E. Push Jerks (95/65#) (D) M.E. Calories on Rower RX+: 18

CrossFit:
Strength:
Clean Warm Up
The Burgner Clean Warm Up

Clean Complex
1 Clean DL + 2 Mid Hang Power Cleans + 1 Front Squat + 1 Jerk

Conditioning:
18 Minute Alt. EMOM
(A) M.E. KB Swings (24/16kg)
(B) M.E. Calories on Bike
(C) M.E. Push Jerks (95/65#)
(D) M.E. Calories on Rower

RX+:
18 Minute Alt. EMOM
(A) M.E. KB Swings (32/24kg)
(B) M.E. Calories on Bike
(C) M.E. Push Jerks (135/95#)
(D) M.E. Calories on Rower

BootCamp:
WOD 1:
For Time
27-21-15-12-9
DB Power Cleans
Box Jumps
Wallballs (20/14) @ (10/9)

250m Run after Each Round
(300m Row or 750m Bike)

Cashout:
3 Rds
30sec Plank
30sec Hollow Hold
30sec Wall Sit
30 Sec Rest

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