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

WOD 112917: Skull Crushers!!!


CrossFit: Strength: Super Set! A) Bench Press 5@50% 5×10@ 60% B) 5×10 Skull Crushers w/ Empty Barbell Conditioning: 3 RFT 21 Thrusters (95/65) 15 Pullups 9 Lateral Box Jump Overs (24) RX+: 3 RFT 21 Thrusters (115/80) 15 C2B Pullups 9 Lateral Burpee Box Jump Overs (20) Hybrid: WOD 1: 14 Minute AMRAP 400m Row

CrossFit:
Strength:
Super Set!
A) Bench Press
5@50%
5×10@ 60%

B) 5×10 Skull Crushers w/ Empty Barbell

Conditioning:
3 RFT
21 Thrusters (95/65)
15 Pullups
9 Lateral Box Jump Overs (24)

RX+:
3 RFT
21 Thrusters (115/80)
15 C2B Pullups
9 Lateral Burpee Box Jump Overs (20)

Hybrid:
WOD 1:
14 Minute AMRAP
400m Row
15 Burpees over Rower
16 OHWL (1,2,3…)

WOD 2:
DB Thrusters
Same for everything!

BootCamp:
WOD 1:
12 Minute AMRAP
20 Alt. Side Step Giblet Squats
26 Alt. 1 Armed Kettlebell Swings

WOD 2:
12 Minute AMRAP
50 ft. Bear Walk
20 Pull Ups

WOD 3:
6 Minute AMRAP
16 Alt. Kneeling Renegade Rows
12 Dumbbell Twists
30 Double Unders

Novem Barbell Club:
Snatch
Build up to 80% then
(4) x 1 @ 80%

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

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

Front Squat
build to 85% – then
(2) x 2 @ 75%
(1) x 2 @ 80%

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo