(215) 291-2968 Monday - Feb 18, 2019

WOD 012919: Not Quite… Kelly?


CrossFit: Strength: Overhead Squats 5×5 Going as Heavy as possible Conditioning: 4 Rounds 4 Minutes to Complete one Round of: 15 Burpees 10 OHS (95/65) 15/12 Cal Bike RX+: Same Hybrid: WOD 1: 15 Min AMRAP 30 Wall Balls 30 Box Jumps 500 m Row WOD 2: Use Dumbbells for Front rack Squats BootCamp: WOD

CrossFit:
Strength:
Overhead Squats
5×5
Going as Heavy as possible

Conditioning:
4 Rounds
4 Minutes to Complete one Round of:
15 Burpees
10 OHS (95/65)
15/12 Cal Bike

RX+:
Same

Hybrid:
WOD 1:
15 Min AMRAP
30 Wall Balls
30 Box Jumps
500 m Row

WOD 2:
Use Dumbbells for Front rack Squats

BootCamp:
WOD 1:
Not QUITE Kelly
5 Rds
30 Wall Balls
30 Box Jumps
500m Row

WOD 2:
Cash Out(Optional)
3x1min weighted plank
rest as needed

Weightlifting:
Oly:
Muscle Clean – demo video
(3) x 3 – just the bar – light weight

Clean + FS + Jerk
(5) 1+1+1 x @ 70%

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

Dumbbell or KB Rows (2x DB or KB)
(3) 8 x @ AHAP

**ACCESSORIES AS A GROUP**
SUPER SET THESE: 3 Sets of 15 reps for each
DB or Plate Lateral Raises @ AHAP
DB Chest Flies @ AHAP
DB Alternating Curls @ AHAP

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