(215) 291-2968 Tuesday - May 21, 2019

WOD 011819: Double Dip


CrossFit: Movements: 30s HS Hold / 30 DB Hold 5 HSPU / DB Press Then 2 Rds (add weight after rd one) 3 Power Cleans 3 Front squats 3 Push Jerks Conditioning: For Time 40 HSPUs (Sub DB Strict Press 35/25) 20 C2B Pullups 10 Rounds of: 3 Power Cleans, 3 Front Squats, 3 Push

CrossFit:
Movements:
30s HS Hold / 30 DB Hold
5 HSPU / DB Press

Then 2 Rds (add weight after rd one)
3 Power Cleans
3 Front squats
3 Push Jerks

Conditioning:
For Time
40 HSPUs (Sub DB Strict Press 35/25)
20 C2B Pullups
10 Rounds of:
3 Power Cleans, 3 Front Squats, 3 Push Jerks
(135/95)

RX+:
20 Bar/Ring MUs

Cashout:
3 Rds
10 Reverse V-Ups
20 Glute Bridges

Hybrid:
WOD 1:
Same

BootCamp:
WOD 1:
3min x 2
3min
Buy in – 20/16 Cal Bike
Amrap Alt Plyo Step Ups
3min
Buy in with 20/16 Cal Row
AMRAP Chin Ups
3min
Buy in with 15/12 Cal Ski
AMRAP Halo Ball Slams

3 min
30 Shuttle Sprints
AMRAP Reverse V-Up

Weightlifting:
Oly:
Low Hang Power Snatches Doubles
(5-6) 2 x @ AHAP

Then!!!

2 low ha g Power Clean + 1 Power Jerk
(5-6) 1+1 @ AHAP

Power:
STRICT PRESS
(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)

Dumbbell Lat Pull Overs
(3) 10 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

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