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

WOD 120518: Imposter Kalsu.


CrossFit: Strength: Bench Press (1) 5 x @ 65% (1) 3 x @ 75% (5) 3 x @ 80-85% Conditioning: 10:00 EMOM 5 Burpee Buy In – THEN – AMRAP Thrusters with the remaining minute (95/65#) score will be No. of thrusters Rest 5:00 Minutes 5:00 EMOM 5 Burpee Buy In – THEN – AMRAP

CrossFit:
Strength:
Bench Press
(1) 5 x @ 65%
(1) 3 x @ 75%
(5) 3 x @ 80-85%

Conditioning:
10:00 EMOM
5 Burpee Buy In – THEN –
AMRAP Thrusters with the remaining minute (95/65#)
score will be No. of thrusters

Rest 5:00 Minutes

5:00 EMOM
5 Burpee Buy In – THEN –
AMRAP Thrusters with the remaining minute (75/55#)
score will be No. of thrusters

RX+:
10:00 EMOM
5 Burpee Buy In – THEN –
AMRAP Thrusters with the remaining minute (115/85#)
score will be No. of thrusters

Rest 5:00 Minutes

5:00 EMOM
5 Burpee Buy In – THEN –
AMRAP Thrusters with the remaining minute (95/65#)
score will be No. of thrusters

Hybrid:
WOD 1:
Race Down 10-1
SDLHP
SL WTD Sit Ups
Sprinter Touch Downs
Eiffel TOwers
*12:00 Cap

WOD 2:
Same Use Dumbbells

BootCamp:
WOD 1:
3x4min
5 Ring Rows/ 5 Pull ups (no band)
5 Push ups
5 Eiffel Towers
10 Squats
90s btwn

WOD 2:
Race Down 10-1
SDLHP
SL WTD Sit Ups
Sprinter Touch Downs

Weightlifting:
Technique:
Any Footwork Drill * 5 Minutes

Tall Jerk – Video
(3) x 3 – just the bar – light weight

Push Press + Power Jerk – 3+1 (% of RM)
(5-7) 3+1 @ AHAP

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

Low Bar Good Mornings
(3) 12 x @ AHAP

**ACCESSORIES AS A GROUP**
Suitcase Weighted Step Ups (20″+)
(3) 10/10 x @ AHAP
Weighted Planks
(3) :30-:45 @ AHAP

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