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Posts Tagged: Philadelphia Weightlifing

  • WOD 011315: Burpee Pullup!

    WOD 011315: Burpee Pullup!

    CROSSFIT  WOD 1 Hang Power Snatch + OHS  7 Minute EMOM Wave 2-4-6-6-6-4-2 Each Minute Do the Assigned Reps WOD 2 For Time: 3-6-9-6-3 Overhead Squats (135/95#) 6-12-18-12-6 Burpee Pull Ups 12-24-36-24-12 Box Jumps (24/20”)   BARBELL A. Shankle Complex – 4 sets working up from 65% (1) cln deadlift + (3) clean pulls/shrugs (from

  • WOD 011215: Front Squat PRs For Days!

    WOD 011215: Front Squat PRs For Days!

    CROSSFIT Strength Front Squat 5@50% 5@60% 3@75% 3@85% 1@95% 1@100%+ WOD For Time: 3-6-9-12-9-6-3 Push Jerk (115/80#) 60-50-40-30-20-10-5 Double Unders *In between Each Round 20 Air Squats.   BARBELL A. (2)Snatch Pull + (1) HangSn – 2 sets @ 65%, 2 sets @ >70% B. Murder Complex – 6 sets increase wt slowly, start w/

  • WOD 011015: Partner Coaching 100 Burpees!

    WOD 011015: Partner Coaching 100 Burpees!

    CROSSFIT Strength/Skill Snatch EMOM 8 Minutes 1 Power Snatch + 1 Full Snatch + 1 OHS WOD For Time: 3-6-9-6-3 Hang Power Snatch (95/65#) 6-12-18-12-6 Pull Ups 12-24-36-24-12 Double Unders   BARBELL A. Shankle Complex – 4 sets working up from 65% (1) cln deadlift + (3) clean pulls/shrugs (from the knee) then… hang clean

  • WOD 011015: Saturday Team Madness!

    WOD 011015: Saturday Team Madness!

    CROSSFIT Teams of Two 8 Rounds EMOM Power Clean & Push Jerk 1 partner goes on even 1 partner goes on odd minute. Looking for a total score and a max effort. – Then – 15 Minute AMRAP – relay style. 1 Muscle Up or 5 Pull Ups (both options will be considered RX’d if

  • WOD 010915: 9-7-5 Complex

    WOD 010915: 9-7-5 Complex

    CROSSFIT Strength Push Press 5@50% 5@60% 3@80% 3@85% 3+@90% WOD For Time: 9 Push Jerks (95/65#) 9 Toes To Bar 9 Strict Pull Ups 7 Push Press (95/65#) 7 Toes To Bar 7 Strict Pull Ups 5 Press (95/65#) 5 Toes To Bar 5 Strict Pull Ups   BOOTCAMP WOD 1 12-9-6-3 Star Jumps Mountain

  • WOD 010815: Unbroken 10s

    WOD 010815: Unbroken 10s

    CROSSFIT Strength Deadlift 5@50% 5@60% 3@80% 3@85% 3+@90% WOD 10 Minute AMRAP 10 Unbrokem Wall Balls (20/14#) 10ft 10 Box Jumps (24/20”) 10 Burpees   BARBELL A. Sn Pull + Sn + OHS 2 sets @ 65, 1 @ 70, 1 @ 75% B. Jerk from racks – work up to heavy set of doubles

  • WOD 010715: JT

    WOD 010715: JT

    CROSSFIT “JT” 21-15-9 HSPUs Ring Dips Pushups   BARBELL A. Front Squat 5 x 2 @ 90% B. Snatch – HS or 85% C. 4 rounds – 5 strict pull ups, 8 T2B, 30 second forearm planks 1-2 min rest inbetween   BOOTCAMP Tabata: 8×20 s on/10 s off at each station: DB snatch (alternate

  • WOD 010615: Ride that Wave!

    WOD 010615: Ride that Wave!

    CROSSFIT WOD 1 Clean and Jerk 7 Minute EMOM Wave 2-4-6-6-6-4-2 Each Minute Do the Assigned Reps WOD 2 10 Minute AMRAP 10 Alt Pistols (5 each side) 5 Push Jerks (139/95) 30 UnBroken Double Unders 1 Rope Climb or 1 Muscle Up after Every Round   BARBELL A. Jerk – work up to HS

  • WOD 010515: Jackie

    WOD 010515: Jackie

    CROSSFIT  Strength Back Squat 5@50% 5@60% 3@75% 3@85% 1@95% 1@100%+ WOD “Jackie” 1000M Row 50 Thrusters (45/35) 30 Pullups   BARBELL A. High Hang Sn doubles work to max for the day B. Pwr Cl + (2) Power jerks – 2sets @ 65, 1set @ 70, 2 sets >70% C. Bench Press – 5×5 same

  • WOD 010415: Jenny

    WOD 010415: Jenny

    CROSSFIT  “Jenny” 20 minutes AMRAP 20 Overhead squats (45/30#) 20 Back squats (45/30#) 400-meter run   BARBELL A. Front squat – 3RM for the day B. Snatch to 85% C. C&J to 80%   BOOTCAMP WOD For Time: 50 Doubles/100 Singles 10/10 KB Clean and Jerk 20 Leg Raises + Pike 50 Doubles/100 Singles 10/10

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