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

WOD 120417: Seeing Red Again


CrossFit: Strength: Burgener Snatch Warmup 5 Minutes Snatch Complex 1 Snatch Pull 1 Halting Squat Snatch (pause 3 sec at Knee) 2 OHS 5-7 Sets working up to heavy Weight Conditioning: 5 RFT 12 Ring Rows 8 Power Snatches (95/65) 12 T2B RX+: 5 RFT 4 Ring MUs 8 Power Snatches (135/95) 12 T2B Cashout:

CrossFit:
Strength:
Burgener Snatch Warmup
5 Minutes

Snatch Complex
1 Snatch Pull
1 Halting Squat Snatch (pause 3 sec at Knee)
2 OHS

5-7 Sets working up to heavy Weight

Conditioning:
5 RFT
12 Ring Rows
8 Power Snatches (95/65)
12 T2B

RX+:
5 RFT
4 Ring MUs
8 Power Snatches (135/95)
12 T2B

Cashout:
3rds
20 Banded Tricep Pulldowns
30s (ES) Hold of Side Plank Knee Tuck
10 BB Bicep Curls

Hybrid:
WOD 1:
15 Minute AMRAP
800 Meter Bike
10 Wall Ball Shots
50ft. Seal Walk

WOD 2:
Same as CF – use Dumbbells for Snatches

BootCamp:
WOD 1:
45S ON, 15S TRANSITION
10 MINS ALT EMOM
A) AD OR ROW FOR CALS
B) TOES TO BAR

WOD 2:
15 MINS AMRAP
ROW 400M OR AD 1000M
15 STRAIGHT LEG SIT UP & PRESS
30S HOLLOW HOLD

Novem Barbell Club:
Block Snatch Waves
build up to 70% of 1 RM Snatch
(1) 3 x @ 70%, (1) 2 x @ 73%, (1) 1 x @ 76%
(1) 3 x @ 72%, (1) 2 x @ 75%, (1) 1 x @ 78%
(1) 3 x @ 74%, (1) 2 x @ 77%, (1) 1 x @ 80%

Snatch Deadlift Deficit (2″)
(3) 5 x @ 90% of 1 RM Snatch

Overhead Squat
(5) x 3 @ a feeling, good depth and stable – build up in wt.

Snatch Push Press
(4) 5 x @ a feeling – no grinding – smooth reps

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