(215) 291-2968 Tuesday - Dec 11, 2018

WOD 111518: Nookie.


CrossFit: Skill Warm Up: 3 Rounds 10/10 Banded Rev Lunge + Arnold Press @ AHAP 10 Straight Arm Lat Pull Downs 5 Pause below the Knee Power Cleans (empty bar – wt.) Conditioning: “Nookie” 20:00 AMRAP 7 Squat Cleans (95/65#) 7 Push Press 7 Back Squats 200 Meter Run RX+: Same Hybrid: WOD 1: Same

CrossFit:
Skill Warm Up:
3 Rounds
10/10 Banded Rev Lunge + Arnold Press @ AHAP
10 Straight Arm Lat Pull Downs
5 Pause below the Knee Power Cleans (empty bar – wt.)

Conditioning:
“Nookie”
20:00 AMRAP
7 Squat Cleans (95/65#)
7 Push Press
7 Back Squats
200 Meter Run

RX+:
Same

Hybrid:
WOD 1:
Same

WOD 2:
7 2x Dumbbell Squat Cleans
7 DB Push Press
7 1.5 DB Goblet Squats

BootCamp:
WOD 1:
Intervals
W- 1 – :45 -:30 – :45 – 1
R – :15
Plate Push
Clean Lunges
Broad Jump Back peddle
Alt S.L. T2B
10 Toe Taps + Squat Thrust

Skills Class:
The Bar Muscle Up

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