(215) 291-2968 Tuesday - May 21, 2019

WOD 020115: Hulk Smash!


CROSSFIT Strength Clean Complex 15 Minutes, 5 Sets Going up on Weight 1 Clean Pull+ 1 Hang Squat Clean + 2 Jerks Conditioning 3 Rounds *90 Sec of Rest between Rounds 5 Minute AMRAP 5 Push Jerks (115/80#) 10 Toes to Bar 50 Double Unders BARBELL Sn Pull + Sn + OHS 2 sets @

CROSSFIT

Strength

Clean Complex

15 Minutes, 5 Sets Going up on Weight

1 Clean Pull+ 1 Hang Squat Clean + 2 Jerks

Conditioning

3 Rounds *90 Sec of Rest between Rounds

5 Minute AMRAP

5 Push Jerks (115/80#)

10 Toes to Bar

50 Double Unders

BARBELL

Sn Pull + Sn + OHS

2 sets @ 65, 1 @ 70, 1 @ 75%

Jerk from racks –

work up to heavy set of doubles

Jerk Dip/drive/supports –

4 sets with 2-3 good drives per set

-use ~ 105-110% of max jerk

 

BOOTCAMP

WOD 1

2 Rounds

One Minute at Each Station

Single Single Double Knee Tucks

Rotating Jump Squats

Wall Ball Sit Ups

Hulk Smash Battle Ropes

1 Min Rest b/w Rounds

WOD 2

2 Rounds

One Minute at Each Station

Speed Skaters

Renegade Rows

Slam Balls

Tire Flips

1 Min Rest b/w Rounds

*Run WODs simultaneously, give two min b/w switching groups

Predefined Skins

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Example Patterns

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