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

WOD 011619: Many Trees.


CrossFit: Strength: Squat Stamina Part 3 12 Minute Alt EMOM 65%-70% on Bar for both Squats (taken from floor) Odd: 2 Front Squats Even: 4 Back Squats Conditioning: 0:00-6:00 (6 Minutes) 15-12-9 Front Squats (95/65) Burpees 6:00-11:00 (5 Minutes) 12-9–6 Front Squats (115/75) Burpees 11:00-15:00 (4 Minutes) 9-6–3 Front Squats (135/95) Burpees RX+: Front Squats

CrossFit:
Strength:
Squat Stamina Part 3
12 Minute Alt EMOM
65%-70% on Bar for both Squats (taken from floor)
Odd: 2 Front Squats
Even: 4 Back Squats

Conditioning:
0:00-6:00 (6 Minutes)
15-12-9
Front Squats (95/65)
Burpees
6:00-11:00 (5 Minutes)
12-9–6
Front Squats (115/75)
Burpees
11:00-15:00 (4 Minutes)
9-6–3
Front Squats (135/95)
Burpees

RX+:
Front Squats (115/75)
Front Squats (135/95)
Front Squats (155/105)

Hybrid:
WOD 1:
12 Min EMOM
Push Press
Wtd Lunges
Alt Curls
Renegade Rows
Deadlifts
Sit Ups

WOD 2:
Use Dumbbells

BootCamp:
WOD 1:
8 Min AMRAP
10 Renegade Rows
10 DB Snatch
10 Push press

8 Min AMRAP
10 Deadlift
10 Goblet Squat
10 Lunges

WOD 2:
12 Min AMRAP
40 Air Squats
40 Flutter Kicks
40 Med Ball Jacks
40 Scissor Kicks

Weightlifting:
Oly:
Any Footwork Drill * 5 Minutes

Tall Jerks w/ pause in jerk finish
(5) x 3 – just the bar – light weight to mod

2 Jerks Drives + 1 Jerk
take 5-7 sets to build to ahap

Power:
DEADLIFT
(1) 5 x @ 50%, (1) 3 x @ 60%
(1) 2 x @ 70%, (1) 1 x @ 75%
(1) 1 x @ 80%
(1) AMRAP x @ 85% (don’t pass 18 reps)

Low Bar Good Mornings
(3) 8 x @ AHAP

**ACCESSORIES AS A GROUP**
Suitcase Weighted Step Ups (20″+)
(3) 10/10 x @ AHAP
Weighted Planks
(3) 1:00 @ AHAP

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