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WOD 010819: Cardio City.


CrossFit: Strength: Push Press Warmup to 60% 2×3 at 70% 2×3 at 75% 3×3 at 80% Conditioning: 16 Minute ME EMOM A) Box Jumps (24/20) B) Shuttle Run (25ft) C) Cal Ski D) Cal Bike RX+: Same Hybrid: WOD 1: 15:00 AMRAP 20 Alt DB Curl & Press 20 Wt. Lateral Lunges 20 Wood Chops

CrossFit:
Strength:
Push Press
Warmup to 60%
2×3 at 70%
2×3 at 75%
3×3 at 80%

Conditioning:
16 Minute ME EMOM
A) Box Jumps (24/20)
B) Shuttle Run (25ft)
C) Cal Ski
D) Cal Bike

RX+:
Same

Hybrid:
WOD 1:
15:00 AMRAP
20 Alt DB Curl & Press
20 Wt. Lateral Lunges
20 Wood Chops
20 Single Body Weight RDL + Hop

WOD 2:
Same

BootCamp:
WOD 1:
20 min AMRAP
8 Pull ups
12 S.L. WTD Sit ups
16
20 OHWL
500m Row

WOD 2:
Tabata
V -Ups
1 min Rest
1min MAX EFFORT Burpees
1 min Rest
1min MAX EFFORT Burpees

Weightlifting:
Oly:
(3) x 3 – just the bar – light weight

Tall Cleans
(5) x 2 – as heavy as possible

3 Low Hang Cleans
take 5-7 sets to build to a heavy triple

Power:
BENCH PRESS
(3) 5 x @ 78% of a 1 RM
(1) 5+ x 78% (1-2 reps shy of failure)

Dumbbell or KB Rows (2x DB or KB)
(4) 10 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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