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WOD 012819: This Ain’t No Sally…


CrossFit: Strength: Squat Stamina Part 4 12 Minute Alt EMOM 75%-80% on Bar for both Squats (taken from floor) Odd: 2 Front Squats Even: 4 Back Squats Conditioning: 20 Minute AMRAP 20 Wallballs (20/14) 20 SDLHP (75/55) 20 Box Jumps (24/20) 20 Push Presses (75/55) (20/14) Calorie Row RX+: SDLHP (95/65) Push Press (95/65) Hybrid:

CrossFit:
Strength:
Squat Stamina Part 4
12 Minute Alt EMOM
75%-80% on Bar for both Squats (taken from floor)
Odd: 2 Front Squats
Even: 4 Back Squats

Conditioning:
20 Minute AMRAP
20 Wallballs (20/14)
20 SDLHP (75/55)
20 Box Jumps (24/20)
20 Push Presses (75/55)
(20/14) Calorie Row

RX+:
SDLHP (95/65)
Push Press (95/65)

Hybrid:
WOD 1:
12min EMOM
Walkout w Push up
Thrusters
Russian Twists

WOD 2:
Use Kettlebell for SDLHP
Use Dumbbells for Push Press

BootCamp:
WOD 1:
0-9:00
21-18-15
DB Front Squats
Walk Out + Push Up
9:00-15:00
18-15-12
Thrusters
Burpees
15:00 – 19:00
9-6 -3
Hang Squat Cleans
Db Snatch Burpee

WOD 2:
Tabata
Sit ups
Rest 2 mins
Russian twists

Weightlifting:
Oly:
Muscle Snatch
(3) x 3 – just the bar – light weight

Snatch DL + High Hang Snatch + Snatch
(5) 1+1+1 x @ 70%

Power:
BACK SQUAT
(3) 5 x @ 70%-75% of a 1 RM

RDL’s
(3) 8 x @ AHAP

**ACCESSORIES AS A GROUP**
Weighted Back Racked Forward Lunges (lunge in Place)
(3) 10/10 x @ AHAP
Weighted Hollow Rocks
(3) 20 Rocks AHAP

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