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

WOD 113018: For Time or An AMRAP???


CrossFit: Strength: Back Squats 5 x w bar (2) x @ 60 – 75% (5) 5 x @ 78-85 % Stay at 78-85% across the board. Conditioning: 4 RFT (A) 30 Wall Balls (B) 15 (RT) S.A. OH Walking Lunges (1 OH + 1 Suitcase) (35/25#)2xDB 15 (LT) S.A. OH Walking Lunges (1 OH +

CrossFit:
Strength:
Back Squats
5 x w bar
(2) x @ 60 – 75%
(5) 5 x @ 78-85 %
Stay at 78-85% across the board.

Conditioning:
4 RFT
(A) 30 Wall Balls
(B) 15 (RT) S.A. OH Walking Lunges (1 OH + 1 Suitcase) (35/25#)2xDB
15 (LT) S.A. OH Walking Lunges (1 OH + 1 Suitcase) (35/25#)2xDB
(C) 300 Meter Ski or Row

RX+:
4 RFT
30 Wall Balls
15 (RT) S.A. OH Walking Lunges (1 OH + 1 Suitcase) (50/35#)2xDB
15 (LT) S.A. OH Walking Lunges (1 OH + 1 Suitcase) (50/35#)2xDB
300 Meter Ski

Hybrid:
WOD 1:
For Time
60 Strict Press
60 KB Deadlift
60 Russina Twists
60 DB Rows
60 Air Squats

WOD 2:
same

BootCamp:
WOD 1:
TABATA
Strict Press / Plank Push Drag
1 min rest
KB Swings/ Deadlifts
1 min rest
Scissor Kicks / Russian Twists
1 min rest
Ring Rows / Bear Rows
1 min rest
Air Squats – Squat Pulse

Weightlifting:
Technique:
Low Hang Power Snatches Doubles
(5-6) 2 x @ AHAP

Then!!!

2 low ha g Power Clean + 1 Power Jerk
(5-6) 1+1 @ AHAP

Power:
STRICT PRESS
(5) 10 x @ 60% of a 1 RM

Banded Straight Arm Lat Pull Downs
(3) 10 x @ hardest resistance possible

ACCESSORIES
SUPER SET THESE: 2 Sets of 10 reps for each
DB or Plate Front Raises @ AHAP
DB or Curl Barb Seated Tricep Extentions
DB Hammer Curls

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