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WOD 012519: Strong.


CrossFit: Strength: Deadlift Warmup to 75% 3×3 at 80% 3×3 at 85% 3×3 at 90% Conditioning: 5 RFT 9 Power Snatch (75/55) 15 Wallballs (20/14) @ 10ft 40 Double Unders (120S, 20SSD) RX+: Power Snatch (95/65) Hybrid: WOD 1: 20 Min AMRAP 10 Cal Ski ERG 10 DB Burpee 20 Step Ups 10 SSD Knee

CrossFit:
Strength:
Deadlift
Warmup to 75%
3×3 at 80%
3×3 at 85%
3×3 at 90%

Conditioning:
5 RFT
9 Power Snatch (75/55)
15 Wallballs (20/14) @ 10ft
40 Double Unders (120S, 20SSD)

RX+:
Power Snatch (95/65)

Hybrid:
WOD 1:
20 Min AMRAP
10 Cal Ski ERG
10 DB Burpee
20 Step Ups
10 SSD Knee Tucks
10 Cal Row

WOD 2:
Same

BootCamp:
WOD 1:
Cardio City
30min EMOM
200/150 Row/Rest – not sure
M.E. Forward Backward Sprints
M.E. DB Burpee
M.E. Box Jumps
200/150 Ski ERG
M.E. SSD Knee Tucks

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

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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