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

WOD 120617: Lunges Everywhere!


CrossFit: Strength: Super Set! A) Deadlift 5@50% 5×10@ 60% B) 5×10 Single Leg Glute Bridges (5 per leg) (Use Bands on Rig) Conditioning: 12 Minute AMRAP 16 Back Rack Forward Lunge (95/65) (1,2,3….) 20 Cal Row/ 15 Cal Bike 20 KB Swings (24/16) RX+: 12 Minute AMRAP 16 Back Rack Forward Lunge (135/95) (1,2,3….) 20

CrossFit:
Strength:
Super Set!
A) Deadlift
5@50%
5×10@ 60%

B) 5×10 Single Leg Glute Bridges (5 per leg)
(Use Bands on Rig)

Conditioning:
12 Minute AMRAP
16 Back Rack Forward Lunge (95/65)
(1,2,3….)
20 Cal Row/ 15 Cal Bike
20 KB Swings (24/16)

RX+:
12 Minute AMRAP
16 Back Rack Forward Lunge (135/95)
(1,2,3….)
20 Cal Row/ 15 Cal Bike
20 KB Swings (32/24)

Hybrid:
WOD 1:
14 Minute AMRAP
50 Double Unders
15 Burpees
10 Pullups

WOD 2:
OHWL instead

BootCamp:
WOD 1:
12 Minute AMRAP
10/10 Front Rack Bulgarian Split Squats (30/15#)
16 Kettlebell Tatters
10 Man on Fire Burpees

WOD 2:
16 Minute AMRAP
20 Frog Jumps
15 Thrusters (35/25#)
30 Double Unders

Novem Barbell Club:
Jerk (out of the rack)
Build up to 70% – either feelings or 1 RM Jerk
(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%

Drop To Split
(4) x 3 @ a feeling – this will be a learning curve.
video
(work on dropping quickly down – no bounce – just drop)
(keep that trunk upright and work on the abdominal brace.)
Back Squat
(1) 10 x @ 60%
(1) 8 x @ 65%
(1) 6 x @ 70%

Jumping Back Squat
(3) x 3 w/ Barbell Only

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo