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

WOD 120517: Max Your Efforts


CrossFit: Strength: Super Set! A) Bench Press 5@60% 5@70% 3@80% (Start Super Set) 3@85% 1@90% 1@95% 1@ Heavy Single Doesnt need to be a 1 RM just heavy for the day B) 5×10 Bent over DB Rows (5 per arm) Conditioning: 16 Minute EMOM 1) 45 DUs 2) 10 DB Hang Squat Cleans (50/35) 3)

CrossFit:
Strength:
Super Set!
A) Bench Press
5@60%
5@70%
3@80% (Start Super Set)
3@85%
1@90%
1@95%
1@ Heavy Single
Doesnt need to be a 1 RM just heavy for the day

B) 5×10 Bent over DB Rows (5 per arm)

Conditioning:
16 Minute EMOM
1) 45 DUs
2) 10 DB Hang Squat Cleans (50/35)
3) 10 Burpees
4) 30 Sec HS Hold (Wall Facing)

RX+:
16 Minute EMOM
1) UB 45 DUs
2) 10 Hang Squat Cleans (135/95)
3) 10 burpees over Bar
4) 30 Sec HS Hold (Wall Facing)

BootCamp:
WOD 1:
10 Minute Alternating
A) Max Calories on Bike or Row
B) Max Effort Toes to Bar

WOD 2:
15 Minute AMRAP
400 Meter Row or 1000 Meter Bike
15 Straight Legged Sit Up and Press
30 Second Hollow Hold

Barbell Mechanics:
Muscle Snatch – demo video
(5) x 3 – just the bar – light weight

Tall Snatch – demo video
(5) x 3 – just the bar – light weight

1 Sn Pull + 2 Sn from a 2″ deficit
*With remaining time – work up to light – moderate
the weight shouldn’t be a challenge.
Take a 3 count pause in each position – for correct placement

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