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

WOD 112817: What Goes Around Comes Around


CrossFit: Strength: Burgener Snatch Warmup 5 Minutes 3 Position Snatch 1 Squat Snatch Floor 1 Squat Snatch Knee 1 Squat Snatch High Hang 5-7 Sets working up to heavy Weight Start at 50% of 1RM Conditioning: 20 Minute AMRAP 20 Cal Row 20 Wallballs (20/14) @ 10ft 20 Burpees 30 sec hollow hold after each

CrossFit:
Strength:
Burgener Snatch Warmup
5 Minutes

3 Position Snatch
1 Squat Snatch Floor
1 Squat Snatch Knee
1 Squat Snatch High Hang

5-7 Sets working up to heavy Weight
Start at 50% of 1RM

Conditioning:
20 Minute AMRAP
20 Cal Row
20 Wallballs (20/14) @ 10ft
20 Burpees
30 sec hollow hold after each round.

RX+:
20 Minute AMRAP
20 Cal Bike
20 UB Wallballs (25/20) @ 10ft
20 Burpees 6″ Target
30 sec hollow hold after each round.

BootCamp:
WOD 1:
12 Minute AMRAP
50 Mt. Climbers
50 Alt. Supermen
500 Meter Row

WOD 2:
8 Minuute AMRAP
12 Dumbbell Thrusters
45 Sec. Hollow Holds

-2 minutes of rest –

8 Minute AMRAP
15 Burpees
45 Sec Boat Pose Holds

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

2x High or Mid Thigh Hang Snatch (squat or power)
*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.

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demo demo demo demo demo demo demo demo demo demo