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WOD 020119: The Total!!!


CrossFit: Strength: CrossFit Total Working up to heavy single or new 1RM of: Back Squat Press Deadlift Hybrid: WOD 1: FRIDAY CHIPPER 100 Walking Lunges 90 Sprinter Sit Ups 80 Speed Skater w Hop 70 Slam Balls 60 Alt Curl + Press 50 Med Ball Cleans 400m run -ski /500m Row/1200m bike after each exercise

CrossFit:
Strength:
CrossFit Total
Working up to heavy single or new 1RM of:
Back Squat
Press
Deadlift

Hybrid:
WOD 1:
FRIDAY CHIPPER
100 Walking Lunges
90 Sprinter Sit Ups
80 Speed Skater w Hop
70 Slam Balls
60 Alt Curl + Press
50 Med Ball Cleans
400m run -ski /500m Row/1200m bike after each exercise

BootCamp:
WOD 1:
FRIDAY CHIPPER
100 Walking Lunges
90 Sprinter Sit Ups
80 Speed Skater w Hop
70 Slam Balls
60 Alt Curl + Press
50 Med Ball Cleans
40 Cal Bike
30 Leg Lower Figure8’s
20 Lateral Jump Squats
10 People Makers

Weightlifting:
Oly:
1 Power Snatch + 2 OHS
(5) 1+2 @ AHAP

Power Clean+ FS+ Push Jerk
(5) 1+1+1 @ AHAP

**ACCESSORIES AS A GROUP**

Power:
MAX OUT DAY!!!
Back Squat
Warm Up Sets
5 x @ 605%, 5 x @ 70%, 3 x @ 75%, 3 x @ 80%, 3 x @ 85 %
Then start hitting singles, 5-3% increases.
Press
Warm Up Sets
5 x @ 605%, 5 x @ 70%, 3 x @ 75%, 3 x @ 80%, 3 x @ 85 %
Then start hitting singles, 5-3% increases.
Deadlift
Warm Up Sets
5 x @ 605%, 5 x @ 70%, 3 x @ 75%, 3 x @ 80%, 3 x @ 85 %
Then start hitting singles, 5-3% increases.

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