(215) 291-2968 Wednesday - May 22, 2019

WOD 011718: Hanging Tough!


CrossFit: Strength: Burgner Warm Up as a group with PVC + the BTN Sots Press add the Press In Snatch in the warm up along with the 1 Snatch Balance + 2 OHS 1 Snatch DL + 2 Hang Below the Knee Squat Snatches (5-7) 1+ 2 @ AHAP (for my shoulder injuries – 1

CrossFit:
Strength:
Burgner Warm Up
as a group with PVC + the BTN Sots Press
add the Press In Snatch in the warm up
along with the 1 Snatch Balance + 2 OHS

1 Snatch DL + 2 Hang Below the Knee Squat Snatches
(5-7) 1+ 2 @ AHAP
(for my shoulder injuries – 1 Clean DL + 2 Hang Below Knee Sq. Cleans)

*20 Minutes Including the Warm Up

Conditioning:
4 Rounds
3 Minute Invertals
(A) 10 Toes To Bar
(B) 10 Overhead Squats (95/65#)
(C) 10 Burpees Over The Bar or Parallettes
* remaining time rest and get ready to start over
Score is based on missed reps – total reps 120

RX+:
4 Rounds
3 Minute Invertals
(A) 10 Toes To Bar
(B) 10 Squat Snatches (95/65#)
(C) 10 Burpees Over The Bar or Parallettes
* remaining time rest and get read to start over

Hybrid:
WOD 1:
10 Minute AMRAP
20 Goblet Squats (24/16kg)
1000 Meter Bike
20 Boat Pose Crunches

WOD 2:
4 Rounds
3 Minute Invertals
(A) 10 Toes To Bar
(B) 10 S.A Overhead Squats (35/25#)
(C) 10 Burpees Over Parallettes

BootCamp:
WOD 1:
5 Mins AMRAP
20 Banded Tricep Pulldowns
3 Pull Ups or 1 Rope Climb
– 1 minute rest –
5 Mins AMRAP
16 Ab Windmills (20/10#)
6 Strict Knees to Chest

WOD 2:
4 RFT: 15 Mins Cap
10 x 10m SPrints w/ 1 push up after e/10m
10 RDLS w/ KB
16 KB Snatches (24/16k)
20 Alt Bicep Curls
30s Hanging L-Sit

Novem Barbell Club:
Tall Snatch
(3) x 3 – light! focus on the quickness

Snatch
*take 15-18 minutes to work on a heavy single – 3 misses and move on

Tall Jerk + BTN Push Jerk In Split – watch both videos!!!
(3) x 3 + 3 – light focus on the the movement, flexibility and ab bracing
Tall Jerk – Video
BTN Push Jerk In Split – Video

Clean & Jerk
*take 15-18 minutes to work on a heavy single – 1 misses and move on

Back Squat
*take 15-18 minutes to work on a heavy single – grind!!! spot each other

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