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

WOD 013019: Boy Band “Polar Vortex” Live!


CrossFit: Strength: Clean Complex 5 Sets 1 Power Clean 1 Hang Squat Clean 1 Squat Clean 1 Push Jerk Working up to heavy Set Conditioning: 6 Minute AMRAP Ladder Up by 2 Alt DB Snatches (50/35) Single Arm DB Overhead Lunge (50/35) (Must Break UP oh evenly) DB Goblet Squat (50/35) 4 Minutes to Rest

CrossFit:
Strength:
Clean Complex
5 Sets
1 Power Clean
1 Hang Squat Clean
1 Squat Clean
1 Push Jerk
Working up to heavy Set

Conditioning:
6 Minute AMRAP
Ladder Up by 2
Alt DB Snatches (50/35)
Single Arm DB Overhead Lunge (50/35) (Must Break UP oh evenly)
DB Goblet Squat (50/35)

4 Minutes to Rest

CASHOUT:
6 Minute Alt EMOM
A) ME Ring Muscle Ups / C2B Pullups
B) ME Situps / GHD Situps

Hybrid:
WOD 1:
15min AMRAP
10 Pull Ups
15 KB Swings
10 Body Saw
15 G2OH

WOD 2:
SAME

BootCamp:
WOD 1:
15 Min AMRAP
10 Pull Ups
15 KB Swings
10 Body Saw
15 G2OH
10/8 Cal Bike

WOD 2:
12 MIN EMOM
Slider Pushes
Explosive Rows
Squat and Press
Deadbug hold

Weightlifting:
Oly:
Santch Balance
(5) 2 x @ 80% of 1 RM Santch

Overhead Squats
(5) 2 x @ 80%

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

Low Bar Good Mornings
(3) 8 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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