(215) 291-2968 Thursday - Feb 21, 2019

WOD 010119: Happy New Year!


CrossFit: Movement Prep: 5 Power Cleans + 3 Front Squats 5 Scap Pullups + 3 Pullups 5 Pushups Conditioning: 25 Minute AMRAP 5 Rds to Buy in 200m Run / 250m Row/ 600m Bike 10 Front Squats (95/65) *with Remaining Time* AMRAP of 5 Pullups 10 Pushups 15 Air Squats BootCamp: WOD 1: 25 Minute

CrossFit:
Movement Prep:
5 Power Cleans + 3 Front Squats
5 Scap Pullups + 3 Pullups
5 Pushups

Conditioning:
25 Minute AMRAP
5 Rds to Buy in
200m Run / 250m Row/ 600m Bike
10 Front Squats (95/65)
*with Remaining Time*
AMRAP of
5 Pullups
10 Pushups
15 Air Squats

BootCamp:
WOD 1:
25 Minute AMRAP
5 Rds to Buy in
200m Run / 250m Row/ 600m Bike
10 DB Front Squats (25/15)
*with Remaining Time*
AMRAP of
5 Pullups
10 Pushups
15 Air Squats

Weightlifting:
Oly:
Muscle Clean – demo video
(3) x 3 – just the bar – light weight

Clean Pull + Hang Clean (knee) + Clean – 1+1+1 (% of RM)
(5-7) x 1+1+1

Power:
BENCH PRESS
(5) 5 x @ 70% of a 1 RM
(1) 5+ x 70% (1-2 reps shy of failure)

Dumbbell or KB Rows (2x DB or KB)
(4) 12 x @ AHAP

**ACCESSORIES AS A GROUP**
SUPER SET THESE: 3 Sets of 15 reps for each
DB or Plate Lateral Raises @ AHAP
DB Chest Flies @ AHAP
DB Alternating Curls @ AHAP

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