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

WOD 011915: PR Mondays!


CROSSFIT Strength Overhead Squat 5@50% 5@60% 3@75% 3@85% 1@95% 1@100%+ WOD 0:00-4:59 3FT OR AMRAP 5 Power Snatch (115/80#) 10 Pull Ups 5:00-9:59 3 RFT OR AMRAP 5 Front Squats (115/80) 20 Double Unders 10:00-15:00 AMRAP Burpees BARBELL A.Squat 6 x 2 @ 75% B. Snatch 3×2 @ 80% C. C&J – 2 cleans then

CROSSFIT

Strength

Overhead Squat

5@50%

5@60%

3@75%

3@85%

1@95%

1@100%+

WOD

0:00-4:59

3FT OR AMRAP

5 Power Snatch (115/80#)

10 Pull Ups

5:00-9:59

3 RFT OR AMRAP

5 Front Squats (115/80)

20 Double Unders

10:00-15:00

AMRAP

Burpees

BARBELL

A.Squat 6 x 2 @ 75%
B. Snatch 3×2 @ 80%
C. C&J – 2 cleans then 2 jerks work up to 70%

BOOTCAMP

WOD 1

For Time

30-20-10

Pull Ups

Waiter Walking Lunges (1,2,3…)

Hi Lo Planks (1,2,3…)

1 min in plank of any kind b/w rounds of 30 and 20 and 20 and 10.

WOD 2

For Time

30-20-10

Hulk Smash Battle Ropes

Sit Up + Press

Goblet Squats

1 min in plank of any kind b/w rounds of 30 and 20 and 20 and 10

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo