(215) 291-2968 Wednesday - Feb 20, 2019

WOD 012619: What’s With The Extra Round…


CrossFit: Conditioning: Teams of 2 2 RFT 200m Run (Each Person) 100 Power Cleans (115/75) 250m Row (Each Person) 100 Lateral Box Jump Overs (24/20) 600m Bike (Each Person) 100 Thrusters (115/75) 30 Minute Cap BootCamp: WOD 1: Partner “Jack” 20:00 AMRAP 10 Push Presses 10 Kettlebell Swings (24/16) 10 Box Jumps Cashout: Coach’s Surprise!

CrossFit:
Conditioning:
Teams of 2
2 RFT
200m Run (Each Person)
100 Power Cleans (115/75)
250m Row (Each Person)
100 Lateral Box Jump Overs (24/20)
600m Bike (Each Person)
100 Thrusters (115/75)

30 Minute Cap

BootCamp:
WOD 1:
Partner “Jack”
20:00 AMRAP
10 Push Presses
10 Kettlebell Swings (24/16)
10 Box Jumps

Cashout:
Coach’s Surprise!

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
(3) 10 x @ 60% of a 1 RM

BENCH PRESS
(3) 10 x @ 60% of a 1 RM

**ACCESSORIES AS A GROUP**
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 Incline DB Chest Flies @ AHAP

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