(215) 291-2968 Thursday - Feb 21, 2019

WOD 012319: We got your back.


CrossFit: Strength: Back Squats Warmup to 70% 3×3@75% 3×3@80% 3×3@85% Conditioning: 4 RFT 20 Alt Pistols (15 MedBall Cleans 20/14) 15 Box Jump Overs (24/20) 10 Deadlifts (185/125) RX+: Deadlift (225/155) Hybrid: WOD 1: 15min AMRAP 250m Row/600m AD 20 Ball Slams 20 Plank Push Drags WOD 2: Goblet Squats KB Deadlifts BootCamp: WOD 1:

CrossFit:
Strength:
Back Squats
Warmup to 70%
3×3@75%
3×3@80%
3×3@85%

Conditioning:
4 RFT
20 Alt Pistols (15 MedBall Cleans 20/14)
15 Box Jump Overs (24/20)
10 Deadlifts (185/125)

RX+:
Deadlift (225/155)

Hybrid:
WOD 1:
15min AMRAP
250m Row/600m AD
20 Ball Slams
20 Plank Push Drags

WOD 2:
Goblet Squats
KB Deadlifts

BootCamp:
WOD 1:
For Time
250m Row/600m AD/200m Run
20 Ball Slams
20 Plank Push Drags
500m Row/ 1200m AD / 400m Run
30 Ball Slams
30 Plank Push Drags
1000m Row/ 1600m AD/ 800m RUn
30 Plank Push Drags
30 Ball Slams
500m Row/ 1200m AD / 400m Run
30 Plank Push Drags
20 Ball Slams
250m Row/600m AD /200 m run

Cashout:
Tabata x 4
Sprinter Sit Ups
Push Ups
Hollow Hold

Weightlifting:
Oly:
Any Footwork Drill * 5 Minutes

Pause in Bottom Split Jerk Pause in Jerk (from the rack)
(3) x 3 – just the bar – light weight

3 Press In Splt (front rack) + 1 Jerk
(7) 3+1 x @ AHAP

Heavy Front Rack Holds – 10 Sec Holds
(5) :10 x @ Like 150% of your Front Squat

Power:
DEADLIFT
(4) 8 x @ 65% of a 1 RM
(1) 8+ x 65% (1-2 reps shy of failure)

Low Bar Good Mornings
(3) 12 x @ AHAP

**ACCESSORIES AS A GROUP**
Suitcase Weighted Step Ups (20″+)
(3) 10/10 x @ AHAP
Weighted Planks
(3) 1:00 @ AHAP

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