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

WOD 113017: Get Tall, Get Tight!


CrossFit: Strength: Clean Warmup 5 Minutes 3 Position Clean & Jerk 1 Squat Clean Floor 1 Squat Clean at Knee 1 Squat Clean High Hang + 1 Jerk (Push or Split) 5-7 Sets working up to heavy Weight Conditioning: 9 Minute AMRAP Ladder Up by 4 KB Taters (24/16) Cal Bike/Row OHWL (45/25) RX+: 9

CrossFit:
Strength:
Clean Warmup
5 Minutes

3 Position Clean & Jerk
1 Squat Clean Floor
1 Squat Clean at Knee
1 Squat Clean High Hang + 1 Jerk (Push or Split)

5-7 Sets working up to heavy Weight

Conditioning:
9 Minute AMRAP
Ladder Up by 4
KB Taters (24/16)
Cal Bike/Row
OHWL (45/25)

RX+:
9 Minute AMRAP
Ladder Up by 4
KB Taters (24/16)
Cal Bike/Row
OHWL (95/65)

BootCamp:
WOD 1:
16 Minute AMRAP
8/8 Front Racked Weighted Lunges
6/6 Front Racked Weighted Side Lunges
4/4 Front Racked Weighted Reverse Lunges
400 Meter Run

WOD 2:
12 Minute AMRAP
12 Burpee Box Jump Overs
11 Calories on Rower
10 Dragonflags

Barbell Mechanics:
Muscle Clean – demo video
(5) x 3 – just the bar – light weight

Tall Jerk – demo video
(5) x 3 – PVC- just the bar – light weight

2 Rounds:
10 Air Squats
10 Jumping Squats
5/5 Alternating Jumping Lunges 5 Press in the Splits
5 Jerk Balances

1 Jerk (from the rack)
*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.

Predefined Skins

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Example Patterns

demo demo demo demo demo demo demo demo demo demo