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WOD 010619: Speedy Equals Meaty.


CrossFit: Strength: Tempo + Pause Front Squats (3) 5 x @ 50-60% Then Speed Front Squats (5) 5-8 x @ 70% Conditioning: 15:00 AMRAP 5 Muscle-Ups (Bar or Ring)(Sub 5 Strict Pull Ups + 5 Ring Dips) 10 Front Squats (155/105#) 20 Box Jumps (24/20″) 30 Wall Ball Shots (20/14#) RX+: Same Hybrid: WOD 1:

CrossFit:
Strength:
Tempo + Pause Front Squats
(3) 5 x @ 50-60%
Then
Speed Front Squats
(5) 5-8 x @ 70%

Conditioning:
15:00 AMRAP
5 Muscle-Ups (Bar or Ring)(Sub 5 Strict Pull Ups + 5 Ring Dips)
10 Front Squats (155/105#)
20 Box Jumps (24/20″)
30 Wall Ball Shots (20/14#)

RX+:
Same

Hybrid:
WOD 1:
15 min AMRAP
8 Ring Rows
12 Plank Opposite Toe Touch
16 OHWL
20 Flutter Kicks

WOD 2:
5 Strict Pull Ups + 5 Ring Dips
DB Thrusters for FSQs

BootCamp:
WOD 1:
25 min AMRAP
8 Ring Rows
12 Plank Opposite Toe Touch
16 Box Shuffles
20 OHWL
24 Flutter Kicks

Cashout:
2-3rd NFT
30s Chin over Bar Hold
15 Straight arm Lat Pull downs
:45 Dead Bug

Weightlifting:
Oly:
Push Press + Power Jerk
(5) 5+1 x @ AHAP

Clean Lift-Off + Halting Clean Deadlift (mid-thigh) + Floating Clean Pull
(5) 2+2+3 x @ AHAP

Power:
Deadlift
(5) 2 x @ 80%

Deadlift Block Pulls (3-5″)
(3) 1-3 reps @ 85%

Front Squats
(5) 5 x @ 55-75% (based on hoe you’re feeling)

Weighted Hollow Rocks
(3) 20 Rocks AHAP

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