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

WOD 112618: The Glitz Is In The Details.


CrossFit: Strength: Snatch Warm Up *5 Warm Up 2 Low Hang Snatch Doubles (7) 2 x @ AHAP work up in weight Conditioning: 15:00 AMRAP 11 Hang Power Snatches (75/55#) 11 Burpees 11 Thrusters (75/55#) 11 Sit Ups RX+: 15:00 AMRAP 11 Hang Power Snatches (95/65#) 11 Burpees Over Bar 11 Thrusters (95/65#) 11 GHD

CrossFit:
Strength:
Snatch Warm Up
*5 Warm Up

2 Low Hang Snatch Doubles
(7) 2 x @ AHAP
work up in weight

Conditioning:
15:00 AMRAP
11 Hang Power Snatches (75/55#)
11 Burpees
11 Thrusters (75/55#)
11 Sit Ups

RX+:
15:00 AMRAP
11 Hang Power Snatches (95/65#)
11 Burpees Over Bar
11 Thrusters (95/65#)
11 GHD Sit Ups

Hybrid:
WOD 1:
Race Down 10-1
S.A. Hang C&J
Push Ups
Leg Lifts

WOD 2:
15:00 AMRAP
11 DB Hang Power Snatches (35/25#)
11 Burpees
11 DB Thrusters (35/25#)
11 Sit Ups

BootCamp:
WOD 1:
9 min EMOM
Box Jumps
Body Saw
S2S Deficit Wtd Squats

WOD 2:
Race Down 10-1
DB Snatches
Push Ups
Sit Ups
90s Rest
Race Up 1-10
S.A. Hang C&J
Burpees
V-Ups

Weightlifting:
Technique:
Muscle Snatch
(3) x 3 – just the bar – light weight

Snatch Grip Push Press
(5) x 3 @ challenging load

1 Snatch DL + 2 Low Hang Snatches + 2 Overhead Squats
take 5-7 sets to build to a heavy complex

Power:
BACK SQUAT
(5) 10 x @ 60% of a 1 RM

RDL’s
(3) 10 x @ AHAP

ACCESSORIES FOR ALL:
Weighted Back Racked Lunges (lunge in Place)
(3) 12/12 x @ AHAP
Weighted Planks
(3) 1:00 @ AHAP

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