(215) 291-2968 Friday - Apr 26, 2019

122818: Flex Friday.


CrossFit: Strength: Snatch Warmup 5 Minutes Snatch Complex 5 Sets 1 Hang Power Snatch + 3 Hang Squat Snatches Build up to Moderate Weight No fail complexes! Conditioning: 6 Minute AMRAP Buy in with 50 Double Unders (150S, 25 SSD) then With remaining time AMRAP of 12 Power Snatches (75/55) 4 Burpee Box Jumps (24/20)

CrossFit:
Strength:
Snatch Warmup
5 Minutes

Snatch Complex
5 Sets
1 Hang Power Snatch + 3 Hang Squat Snatches

Build up to Moderate Weight
No fail complexes!

Conditioning:
6 Minute AMRAP
Buy in with 50 Double Unders
(150S, 25 SSD)
then
With remaining time AMRAP of
12 Power Snatches (75/55)
4 Burpee Box Jumps (24/20)

Rest 2 Minutes

6 Minute AMRAP
Buy in with 50 Double Unders
(150S, 25 SSD)
then
With remaining time AMRAP of
12 Wallballs (20/14) @ 10ft
4 Strict Pullups

RX+:
12 Snatches (95/65#)
12 Wall Balls (25/20#)

Hybrid:
WOD 1:
For Time:
10 – 20- 30
2DB Hang C+J
Boat figure 8s
Forward Backward Squat Jumps
600m AD after each rd
15 min Cap

WOD 2:
Use Dumbbells for Snatches

BootCamp:
WOD 1:
For Time:
10 – 20- 30 – 20 – 10
2DB Hang C+J
Boat figure 8s
Forward Backward Squat Jumps
500m Row/1200m AD B/N Rds

Weightlifting:
Technique:
Low Hang Power Snatches Doubles
(5-6) 2 x @ AHAP

Then!!!

2 low ha g Power Clean + 1 Power Jerk
(5-6) 1+1 @ AHAP

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

Banded Straight Arm Lat Pull Downs
(4) 12 x @ hardest resistance possible

**ACCESSORIES AS A GROUP**
SUPER SET THESE: 3 Sets of 15 reps for each
DB or Plate Front Raises @ AHAP
DB or Curl Barb Seated Tricep Extentions
DB Hammer Curls

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