(215) 291-2968 Wednesday - Feb 20, 2019

WOD 010218: Pew Pew Pew.


CrossFit: Strength: Push Press 5×5 Working Up to Heavy Set then Drop down 20lbs and do one drop set Conditioning: 3 RFT 60 Double Unders (150s, 25ssd) 30 Alt Pistols (30 Goblet Squats 24/16) 12 D Ball Over Shoulder (80/60) RX+: 12 D Ball Over Shoulder (100/80) Hybrid: WOD 1: 15 min AMRAP 20 Wtd

CrossFit:
Strength:
Push Press
5×5 Working Up to Heavy Set
then
Drop down 20lbs and do one drop set

Conditioning:
3 RFT
60 Double Unders (150s, 25ssd)
30 Alt Pistols (30 Goblet Squats 24/16)
12 D Ball Over Shoulder (80/60)

RX+:
12 D Ball Over Shoulder (100/80)

Hybrid:
WOD 1:
15 min AMRAP
20 Wtd Reverse Lunges
20 X-Sit Ups
10 Cal Ski Erg
20 Alt Arnold Press
10 Side Shuffle Up Down

WOD 2:
Same

BootCamp:
WOD 1:
1:00 – :45 – :30 – :45 – 1:00
Rest :15s btwn stations – 1:00 b/n rds
Deficit Wtd Lunges
X-Sit Ups
Ski Erg
Alt Arnold Press
Side Shuffle Up Down

Weightlifting:
Oly:
Any Footwork Drill * 5 Minutes

Tall Jerk – Video
(3) x 3 – just the bar – light weight

Push Press + Power Jerk – 3+1 (% of RM)
(5-7) 3+1 @ AHAP

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

Low Bar Good Mornings
(3) 12 x @ AHAP

**ACCESSORIES AS A GROUP**
Suitcase Weighted Step Ups (20″+)
(3) 10/10 x @ AHAP
Weighted Planks
(3) 1:00 @ AHAP

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