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

WOD 010519: Saturday Smiles!


CrossFit: Conditioning: Teams of 2 8 Minute AMRAP 10 DB Bench Press (50/35) 10 Cal Ski 90sec Rest 8 Minute AMRAP 20 OHWL (45/25) 10 Push Press (115/75) 90 sec Rest 8 Minute AMRAP 14 Lateral Box Jump Overs (24/20) 10 2 Handed KB Squat Clean (24/16) BootCamp: WOD 1: Partner CHIPPER 80 Cal Bike/1200m

CrossFit:
Conditioning:
Teams of 2
8 Minute AMRAP
10 DB Bench Press (50/35)
10 Cal Ski

90sec Rest

8 Minute AMRAP
20 OHWL (45/25)
10 Push Press (115/75)

90 sec Rest

8 Minute AMRAP
14 Lateral Box Jump Overs (24/20)
10 2 Handed KB Squat Clean (24/16)

BootCamp:
WOD 1:
Partner CHIPPER
80 Cal Bike/1200m run
80 Air Squats
60 Box Jumps
40 OHWL
100 Cal Row /1200 m run
80 Push Press
60 Push Ups
40 Pull Ups
Finish – 100 Burpees

Weightlifting:
Oly:
Snatch
Build up to a heavy Single – then
(2) 1 x @ 80%, 1 x @ 85%, 1 x @ 90% – of the days best
* No more than 20 Minutes

Clean & Jerk
Build up to a heavy 1+1 – then
(2) 1+1 x @ 70%, 1+1 x @ 75%, 1+1 x @ 80% – of the days best
* No more than 20 Minutes

Power:
BACK SQUAT
(5) 5 x @ 75-85%

BENCH PRESS
(5) 5 x @ 75-85%

**ACCESSORIES AS A GROUP**
SUPER SET THESE: 3 Sets
5 x High Box Jumps (as High As Possible)
15x Incline DB Bench Press @ AHAP
15x Dumbbell Weight Lunges
10x Incline DB Chest Flies @ AHAP

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