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

WOD 120117: Yes It’s December Already…


CrossFit: Strength: Turkish Getups Practice 8 Minutes Then 2 Rounds 5 Wallballs 5 Burpee Transitions 5 Power Snatches 5 OHS (Building up on Weight) 5 Scap Pullups + 2 Pullups Conditioning & RX+: 25 Minute AMRAP 60 Calorie Row / 50 Cal Bike 50 Double unders 40 Wall Balls (20/14) A 10ft 30 Burpees 20

CrossFit:
Strength:
Turkish Getups
Practice 8 Minutes

Then

2 Rounds
5 Wallballs
5 Burpee Transitions
5 Power Snatches
5 OHS (Building up on Weight)
5 Scap Pullups + 2 Pullups

Conditioning & RX+:
25 Minute AMRAP
60 Calorie Row / 50 Cal Bike
50 Double unders
40 Wall Balls (20/14) A 10ft
30 Burpees
20 Turkish Get ups (24/16)
10 Overhead squats (135/95)
5 Ring Muscle ups

Hybrid:
WOD 1:
same as CrossFit

WOD 2:
same as CrossFit

BootCamp:
WOD 1:
For Time:
50 CURLS
50 GOBLET SQUATS
50 DB SNATCHES 45/25#
50 PUSH UPS
50 DB WEIGHTED SIT UPS
50 BATTLE ROPE WAVES
50 DBS PUSH PRESS

CashOut:
4 Rounds
45 seconds of work/15 sec of rest
Deadbugs

Novem Barbell Club:
1 Front Squat + 1 Jerk
build up to 70%
then – (2) 1+1 x @ 70%
(2) 1+1 @ 75%

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

Power Clean
build up to 70%
then – (2) 1+1 x @ 70%
(2) 1+1 @ 75%

Jerk Drives – Light
(5) x 2 @ 80-90%

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Example Patterns

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