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

WOD 111417: If You Love Fitness Raise Your Hand!


CrossFit: Strength: Back Squat 10 x @ BB 10 x 50% 8 x @ 60% 6 x @ 70% 4 x @ 80% (3) x 2 @ 90% Conditioning: 4 Rounds 3 Minutes – remaining time = rest 🙂 35 Double Unders 7/7 Single Arm DB Thrusters (50/35#) 15 Knees To Chest RX+: 4 Rounds

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

Conditioning:
4 Rounds
3 Minutes – remaining time = rest 🙂
35 Double Unders
7/7 Single Arm DB Thrusters (50/35#)
15 Knees To Chest

RX+:
4 Rounds
3 Minutes – remaining time = rest 🙂
35 UB Double Unders
7/7 Single Arm DB Thrusters (50/35#)
15 Toes To Bar

BootCamp:
WOD 1:
14 Mins EMOM
Mountain Climbers (Knee 2 Chest – 2s Hold)
Ring Row Muscle Up + 2 Jumping Dips

WOD 2:
10mins EMOM
M.E. Row/AD/JR
1H KB Swings – Switch e/5 reps

Barbell Mechanics:
Muscle Snatch – demo video
(5) x 3 – just the bar – light weight

Tall Snatch – demo video
(5) x 3 – just the bar – light weight

1 High Hang Snatch + 3 Overhead Squats
*With remaining time – work up to light – moderate
the weight shouldn’t be a challenge – the bar should be
fast, light and the bar path accurate.
*pause in the bottom of each OHS

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