(215) 291-2968 Wednesday - Apr 24, 2019

WOD 011219: A Different Kind Of Sled Ride.


CrossFit: Conditioning: Teams of 2 For Time 1600m Run / 2k Row / 4800m Bike 40 Alt D Ball Over Shoulder (80/60) 40 Box Jumps Overs (24/20) 800m Run / 1k Row / 2400m Bike 40 C2B Pullups 40 Burpee Box Jumps (24/20) 400m Run / 500m Row/ 1200m Bike 40 Deadlifts (185/125) 40 Box

CrossFit:
Conditioning:
Teams of 2
For Time
1600m Run / 2k Row / 4800m Bike
40 Alt D Ball Over Shoulder (80/60)
40 Box Jumps Overs (24/20)
800m Run / 1k Row / 2400m Bike
40 C2B Pullups
40 Burpee Box Jumps (24/20)
400m Run / 500m Row/ 1200m Bike
40 Deadlifts (185/125)
40 Box Jumps Overs (24/20)

35 Minute Cap

RX+:
Alt D Ball Over Shoulder (100/80#)
20 Bar MUS
Deadlift (225/155#)

BootCamp:
WOD 1:
4min AMRAP – Alternating Reps
Alt Prowler Push
Alt DB Burpee Step ups
Alt Slam Ball
Alt SSD Tuck Ups
Alt Wall Balls
*90s btween rds

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) 4 x @ 80%

BENCH PRESS
(5) 4 x @ 80%

**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 Incliine DB Chest Flies @ AHAP

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