(215) 291-2968 Friday - Apr 26, 2019

WOD 010819: Pulling For The Weekend


CrossFit: Strength: 1 Power Clean + 5 Strict Press (7) 1+5 @ AHAP taken from the floor. Conditioning: For Time 4-3-2-1 (A) Rope Climbs (sub 8-6-4-2 strict pull ups) Squat Cleans (185/125#) Rest 3:00 1-2-3-4 (B) Strict Handstand Push Ups (sub 8-6-4-2 HEAVY DB PRESS) Squat Snatch (155/105#) RX+: For Time 4-3-2-1 Strict Ring Muscle

CrossFit:
Strength:
1 Power Clean + 5 Strict Press
(7) 1+5 @ AHAP
taken from the floor.

Conditioning:
For Time
4-3-2-1
(A) Rope Climbs (sub 8-6-4-2 strict pull ups)
Squat Cleans (185/125#)
Rest 3:00
1-2-3-4
(B) Strict Handstand Push Ups (sub 8-6-4-2 HEAVY DB PRESS)
Squat Snatch (155/105#)

RX+:
For Time
4-3-2-1
Strict Ring Muscle Ups
Squat Cleans (225/145#)
Rest 3:00
1-2-3-4
Strict Handstand Push Ups (sub 8-6-4-2 HEAVY DB PRESS)
Squat Snatch (185/125#)

Hybrid:
WOD 1:
14 Min AMRAP
6 Push Ups
10 Tuck Jumps
14 SDLHP
18 X-Sit Ups

WOD 2:
For Time
(A) 8-6-4-2 strict pull ups
DB Squat Cleans (40/20#)
Rest 3:00
1-2-3-4
(B) 8-6-4-2 HEAVY DB PRESS (40/20#)
DB Squat Snatch (40/20#)

BootCamp:
WOD 1:
18 Min AMRAP
6 Chin Ups
10 Tuck Jumps
14 SDLHP
18 X-Sit Ups
1 min rest Between Rds

WOD 2:
10 Min AMRAP
20 Crossbody Curl
10 2H KB Squat Clean
20 Plank Push drag

Weightlifting:
Oly:
Snatch High-Pull + Power Snatch + Hang Snatch (knee)
(5) 1+1+1 @ AHAP

Power Clean + Hang Clean (knee) + Power Jerk
(5) 1+1+1 @ AHAP

Power:
Speed Squats
(5) 8 x @ 60% (1 Min Rest between sets)

Back Squat
(3) 8 x @ 65%

Pause Squat
(3) 8-10 resp @ 55% (find a steady pace)

Weighted Plank
(3) :30-45 sec @ AHAP

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo