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

WOD 120418: That’s A Long Time…


CrossFit: Strength: Snatch Warm Up *5 Warm Up 15:00 – 7 Sets 1 Mid Hang Squat Snatch + 1 Low Hang Squat Snatch + 2 OHS work up in weight – let’s get weird Conditioning: 20:00 EMOM (A) 20 Bear Hug D-Ball Squats (80/60#) (B) 15/10 Calorie Ski Erg (C) 20 Sit Ups (D) 10

CrossFit:
Strength:
Snatch Warm Up
*5 Warm Up

15:00 – 7 Sets
1 Mid Hang Squat Snatch + 1 Low Hang Squat Snatch + 2 OHS
work up in weight – let’s get weird

Conditioning:
20:00 EMOM
(A) 20 Bear Hug D-Ball Squats (80/60#)
(B) 15/10 Calorie Ski Erg
(C) 20 Sit Ups
(D) 10 Empty Bar High Hang Power Snatches (45/35#)
(E) :45 Plank Hold

RX+:
20:00 EMOM
(A) 20 Bear Hug D-Ball Squats (100/80#)
(B) 15/10 Calorie Ski Erg
(C) 20 Sit Ups
(D) 10 Hang Power Snatches (135/95#)
(E) :45 Sorenson Hold

Hybrid:
WOD 1:
15:00 AMRAP
5 Wall Walk +3 Shoulder taps each walkout
10 Box Shuffles
6 Alt Arnold Press + 5 Front Squats
20 WTD Rainbow Twists
10 Cal Bike

WOD 2:
20:00 EMOM
(A) 20 Bear Hug D-Ball Squats (60/40#)
(B) 15/10 Calorie Ski Erg
(C) 20 Sit Ups
(D) 10/10 Al DB Snatches (25/15#)
(E) :45 Plank Hold

BootCamp:
WOD 1:
Jessi Doesnt Care About Scores
24 min EMOM
Wall Walk +3 Shoulder taps
Box Shuffles
6 Alt Arnold Press + 5 Front Squats
WTD Rainbow Twists
Bike Cal
Rest

Weightlifting:
Technique:
Muscle Clean – demo video
(3) x 3 – just the bar – light weight

Clean Pull + Hang Clean (knee) + Clean – 1+1+1 (% of RM)
(5-7) x 1+1+1

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

Dumbbell or KB Rows (2x DB or KB)
(4) 12 x @ AHAP

ACCESSORIES
SUPER SET THESE: 3 Sets of 15 reps for each
DB or Plate Lateral Raises @ AHAP
DB Skull Crushers @ AHAP
DB Alternating Curls @ AHAP

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