(215) 291-2968 Sunday - Mar 24, 2019

WOD 011919: Slam Dance Saturday!


CrossFit: Conditioning: Teams of 2 10 Rounds 30s a Round (5 Total minutes Per Movement) A) Ski Erg B) Power Snatch (95/65) C) T2B (K2C) D) Wallballs (20/14) E) Ring Dips 1 Minute Rest after Each station to get scores BootCamp: WOD 1: 30 min AMRAP Teams of 2 – Split it up however you

CrossFit:
Conditioning:
Teams of 2
10 Rounds
30s a Round
(5 Total minutes Per Movement)

A) Ski Erg
B) Power Snatch (95/65)
C) T2B (K2C)
D) Wallballs (20/14)
E) Ring Dips

1 Minute Rest after Each station to get scores

BootCamp:
WOD 1:
30 min AMRAP Teams of 2 – Split it up however you want
80 Cal ROW
50 Squat + Fwd Press
50 OH Sit UP
70 Box Shuffles
50 S.A. OHWL
50 WTD Lateral Lunges
60 Cal Bike
50 Ring Rows
50 Plank Ups
50 Side Shuffle Up Down
50 Partner Med Ball Sit ups

Weightlifting:
Oly:
Snatch
Build up to a heavy Single – then
(2) 1 x @ 80%, 1 x @ 85%, 1 x @ 90% – of the days best
* No more than 20 Minutes

Clean & Jerk
Build up to a heavy 1+1 – then
(2) 1+1 x @ 70%, 1+1 x @ 75%, 1+1 x @ 80% – of the days best
* No more than 20 Minutes

Power:
BACK SQUAT
(5) 3 x @ 85%

BENCH PRESS
(5) 3 x @ 85%

**ACCESSORIES AS A GROUP**
SUPER SET THESE: 3 Sets of 10 reps for each
Suitcase Weighted Box Jumps (as high as possible)
SUPER SET THESE: 3 Sets
5 x High Box Jumps (as High As Possible)
15x Incline DB Bench Press @ AHAP
15x Dumbbell Weight Lunges
10x Incliine DB Chest Flies @ AHAP

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