(215) 291-2968 Thursday - Feb 21, 2019

WOD 010419: Friday Night At The Disco


CrossFit: Movement Prep: Movement Prep 2 Rds Pick One: Beg: Kick Up to Handstand Inter: 30s HS Hold then 1 Tempo Descent Advanced: 3-5 Strict HSPU 10 Beat Swings (if pullups set up bands) 5 KB Swings Conditioning: Nate 20 Minute AMRAP 2 Ring MUs (Sub 4 C2B Pullups) 4 HSPUs (Sub DB Strict Press

CrossFit:
Movement Prep:
Movement Prep
2 Rds
Pick One:
Beg: Kick Up to Handstand
Inter: 30s HS Hold then 1 Tempo Descent
Advanced: 3-5 Strict HSPU
10 Beat Swings (if pullups set up bands)
5 KB Swings

Conditioning:
Nate
20 Minute AMRAP
2 Ring MUs (Sub 4 C2B Pullups)
4 HSPUs (Sub DB Strict Press 35/25)
8 KB Swings (32/24)

Cashout
6 Min ALT EMOM
A) ME Situps
B) ME Air Squats

RX+:
Same

Hybrid:
WOD 1:
Same

WOD 2:
Same

BootCamp:
WOD 1:
25min AMRAP
500m Row
10 Up and Over Ball Slams
20 Plank kb/db Crossover
10 Curl – Press – Tri ext
20 Speed Skater w Hop
10 Burpees

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

1 Snatch Deadlift + 2 Hang Power Snatch
(5) 1+2 @ Moderate

Power Snatches Doubles
build up to 70%
(5-6) (2) 1 + 1 @ AHAP

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

Dumbbell Lat Pull Overs
(4) 15 x @ AHAP

**ACCESSORIES AS A GROUP**
SUPER SET THESE: 3 Sets of 15 reps for each
DB or Plate Front Raises @ AHAP
DB or Curl Barb Seated Tricep Extentions
DB Hammer Curls

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo