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

WOD 120717: Evil “Bleep” EMOM


CrossFit: Strength: Clean Warmup 5 Minutes Clean Complex 1 Clean Pull 1 Halting Squat Clean (pause 3 sec at Knee) 2 Front Squats Conditioning: 10 Minute EMOM 7 Thrusters (45/35) 7 Burpees 7 Pullups RX+: 10 Minute EMOM 7 Thrusters (75/55) 7 Burpees 7 C2B Pullups     BootCamp: WOD 1: 8 Minute Alt. EMOM

CrossFit:
Strength:
Clean Warmup
5 Minutes

Clean Complex
1 Clean Pull
1 Halting Squat Clean (pause 3 sec at Knee)
2 Front Squats

Conditioning:
10 Minute EMOM
7 Thrusters (45/35)
7 Burpees
7 Pullups

RX+:
10 Minute EMOM
7 Thrusters (75/55)
7 Burpees
7 C2B Pullups

 

 

BootCamp:
WOD 1:
8 Minute Alt. EMOM
A) Squats + Box Jump Overs
B) Hanging L-Sit

WOD 2:
6 Minute AMRAP – 1 Minute Rest Between Rounds
A) 20 Battle Ropes + Russian Twists
12 Battle Rope Slams

B) 12 Wall Ball Shots (20/14#) 10 ft
8 Wall Ball Slams

C) 12 V-ups
16 Side Lunges

 

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

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

2 Clean Deadlifts + 1 Clean Pull + 1 Cleans 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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