(215) 291-2968 Friday - May 24, 2019

WOD 011719: What???


CrossFit: Strength: Snatch Warmup 5 Minutes A) 1 Snatch Pull + 1 Hang Squat Snatch 3 sets building to moderate weight then B) 2 Power Snatches 3 sets building to heavy 2 rep for the day Conditioning: 15 Minute AMRAP 30 Double Unders (90S, 15SSD) 15 Power Snatches (95/65) 30 Double Unders (90S, 15SSD) 15

CrossFit:
Strength:
Snatch Warmup
5 Minutes
A) 1 Snatch Pull + 1 Hang Squat Snatch
3 sets building to moderate weight
then
B) 2 Power Snatches
3 sets building to heavy 2 rep for the day

Conditioning:
15 Minute AMRAP
30 Double Unders (90S, 15SSD)
15 Power Snatches (95/65)
30 Double Unders (90S, 15SSD)
15 Box Jumps (24/20)

RX+:
Same

Hybrid:
WOD 1:
For Time:
21-18-15
Jumping Lunges
V-up
KB Swings
Cal Row

WOD 2:
Use DB for Snatches

BootCamp:
WOD 1:
Rinse and Repeat
3×4 Min AMRAP
10 Jumping Squats
10 Sit Ups
5 Burpees
1 Min Rest in between each AMRAP

WOD 2:
For Time:
21-18-15
T2B or Side V-Up
KB Swings
Cal Row

Skills Class:
Rope Climbs!

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo