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

WOD 120318: Happy Hanukkah!


CrossFit: Strength: Clean Warm Up: *5 minutes 15:00 – 5 Sets 1 Mid Hang Squat Clean + 1 Low Hang Squat Clean + 1 Front Squat + 1 Jerk work up in weight – prepping for the workout not a max effort Conditioning: “8 Nights of Hanukhah” 8 RFT 1 Squat Clean (185/125) 2 Strict

CrossFit:
Strength:
Clean Warm Up:
*5 minutes

15:00 – 5 Sets
1 Mid Hang Squat Clean + 1 Low Hang Squat Clean + 1 Front Squat + 1 Jerk
work up in weight – prepping for the workout not a max effort

Conditioning:
“8 Nights of Hanukhah”
8 RFT
1 Squat Clean (185/125)
2 Strict Pullups
3 Ring Dips
4 Box Jumps (30/24”)
5 Burpees
6 KB Swings (32/24kg)
7 Toes to Bar
8 UB Double Unders

25:00 Cap

RX+:
Same

Hybrid:
WOD 1:
WOD 1:
12:00 AMRAP
10 Plank Ups
20 Banded Speed Skaters
10 Cal Ski erg
20 Sumo Rows

WOD 2:
8 RFT
1 D-Ball Squat Clean
2 Strict Pullups
3 Ring Dips
4 Box Jumps (30/24”)
5 Burpees
6 KB Swings (32/24)
7 Toes to Bar
8 UB Double Unders

BootCamp:
WOD 1:
“8 Nights of Hanukhah”
8 RFT
1 DBall Squat Clean
2 Strict Pullups
3 Ring Dips
4 Box Jumps (30/24”)
5 Burpees
6 KB Swings (32/24kg)
7 Toes to Bar
8 Medball Jacks

25:00 Cap

WOD 2:
Core $$$
3rd 30s W: 15s R
Wall Sit w/ Fwd Plate hold
Star Plank

Weightlifting:
Technique:
Muscle Snatch
(3) x 3 – just the bar – light weight

Snatch Drop or Balance
(5) x 3 – just the bar – light weight

1 Snatch Pull + 2 Low Hang Snatches
(5-7) sets to build to a heavy complex

Power:
BACK SQUAT
(4) 8 x @ 65% of a 1 RM
(1) 8+ x 65% (1-2 reps shy of failure)

RDL’s
(3) 12 x @ AHAP

ACCESSORIES
Weighted Back Racked Lunges (lunge in Place)
(3) 10/10 x @ AHAP
Weighted Planks
(3) :30-:45 @ AHAP

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