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

WOD 020218: Fridyay!


CrossFit: Strength: Complex – Re-TEST from week 1 1 Press + 1 Push Press + 2 Front Sq. + 1 Thruster (from the rack) (2) 1+1+2+1 x @ Empty BB – then (5-7) based on feeling build to a heavy complex – Push it!!! Conditioning: For TIme: (A) 45 Calories on Bike or Rower (B)

CrossFit:
Strength:
Complex – Re-TEST from week 1
1 Press + 1 Push Press + 2 Front Sq. + 1 Thruster (from the rack)
(2) 1+1+2+1 x @ Empty BB – then
(5-7) based on feeling build to a heavy complex – Push it!!!

Conditioning:
For TIme:
(A) 45 Calories on Bike or Rower
(B) 45 Thrusters (95/65#)
(C) 45 Burpees over Bar or Parallettes
(new burpee standards)

RX+:
For TIme:
45 Calories on Bike or Rower
45 Thrusters (115/75#)
45 Burpees over Bar or Parallettes
(new burpee standards)

Hybrid:
WOD 1:
15 Minute Amrap
10 DB Hang Power Cleans (35/25#)
15 Box Jumps
20 DB ALT Front Racked Lunges

WOD 2:
For TIme:
(A) 45 Calories on Bike or Rower
(B) 45 DB Thrusters (35/25#)
(C) 45 Burpees over Parallettes

BootCamp:
WOD 1:
Chipper: 30 Mins Cap
90 MOUNTAIN CLIMBERS
80 DOUBLE UNDERS
70 SKATER JUMPS
60 JUMPING LUNGES
50 SSD KNEE TUCKS
40 DB HANG SQUAT CLEANS (35/25)
30 V-UPS
20 STRICT PRESS
10 LATERAL SHOULDER RAISES (20/10)
5 STRICT PULL UPS
2 TIRE FLIPS

Novem Barbell Club:
Power Snatch Doubles
build up to 75% of 1 RM Snatch
(6) 2 x @ 75%

High Hang Clean + Power Jerk Doubles
build up to 75% of 1 RM CJ
(6) (2) 1 + 1 x @ 75%

Clean Pulls
(3) x 3 @ a feeling – 95-105% – smooth reps
(1) x 3 @ 85% – make them aggressive AF! and perfect!

Extra Credit – This is the stuff that makes you BETTER – DO IT
Super Set – 3 RNFT
15 x Weighted Back Extensions
MAX x Lying Knee Tucks – The sub for V-Ups
10-30 sec. Weighted Planks

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