(215) 291-2968 Saturday - Dec 16, 2017

WOD 112717: Quad-tastic


CrossFit: Strength: Super Set! A) Back Squats 5@50% 5@60% 5@70% 3@80% 3@85% 1@90% 1@ Heavy Single B) Bulgarian Spit Squats off Box 5×10 (5 per leg) w/ 2xKB or DB AHAP Conditioning: 4 RFT 6 Power Cleans (135/95) 12 Box Jumps 25 Air Squats 12 V-Ups Rest 1 Minute After Each Round RX+: 4 RFT

CrossFit:
Strength:
Super Set!
A) Back Squats
5@50%
5@60%
5@70%
3@80%
3@85%
1@90%
1@ Heavy Single

B) Bulgarian Spit Squats off Box
5×10 (5 per leg) w/ 2xKB or DB AHAP

Conditioning:
4 RFT
6 Power Cleans (135/95)
12 Box Jumps
25 Air Squats
12 V-Ups
Rest 1 Minute After Each Round

RX+:
4 RFT
6 Power Cleans (155/105)
12 Box Jumps
25 Air Squats
12 T2B
Rest 1 Minute After Each Round

Hybrid:
WOD 1:
WOD 1
15 Minute AMRAP
800m AD
10 Wallballs
50 ft Seal Walks

WOD 2:
WOD 2
(3/3) Alt KB Power Clean (24/16)
everything else the same!

BootCamp:
WOD 1:
9 MIN AMRAP
10 Push Ups
12 Side Lunges + Chest Press
250 Meter Run

9 MIN AMRAP
10 Pike Push Ups
10 Knees To Chest
250 Meter Run

9MINS AMRAP
10 Ring Dips (SC: BOX DIPS)
15 Squats
250 Meter Run

*2 Minutes rest between rounds*

Novem Barbell Club:
1 Clean + 1 Jerk
Build up to 80% then
(4) x 2 @ 80%

1 Snatch Deadlift + 1 High Hang Snatch
build up to 70%
then – (2) 1+1 x @ 70%
(2) 1+1 @ 75%

Clean Deadlift
build up to 95% then
(2) x 3 @ 100%

Back Squat
build to 75% – then
(3) x @ 75%

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