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

WOD 020219: Team Frozen


CrossFit: Conditioning: Teams of 2 (Team 31 Heroes) 31 Minute AMRAP 8 Thrusters (115/75) 6 Rope Climbs / 12 Ring Muscle Ups (18 Strict Pullups) 11 Box Jumps (24/20) 1 Person Works 1 Person Runs 200m / 250m Row / 600m Bike Score is Total Rounds and Reps Switch when the Run/Row/Bike is done BootCamp:

CrossFit:
Conditioning:
Teams of 2 (Team 31 Heroes)
31 Minute AMRAP
8 Thrusters (115/75)
6 Rope Climbs / 12 Ring Muscle Ups (18 Strict Pullups)
11 Box Jumps (24/20)

1 Person Works
1 Person Runs 200m / 250m Row / 600m Bike

Score is Total Rounds and Reps

Switch when the Run/Row/Bike is done

BootCamp:
WOD 1:
3RDS
A -20 Pull ups
B – 40 Push Ups
C – 60 Air Squats

Rest 2 Mins

3rds
20 DB Snatches
40 Eiffel Towers
60 Speed Skater w Hop

Rest 2 Mins

3rds
20 2H Ring Row
40 SL BW RDL & Hop
60 Mountain climbers

Weightlifting:
Oly:
Snatch
Build up to a heavy Single – then
(2) 1 x @ 80%, 1 x @ 85%, 1 x @ 90% – of the days best
* No more than 20 Minutes

Clean & Jerk
Build up to a heavy 1+1 – then
(2) 1+1 x @ 70%, 1+1 x @ 75%, 1+1 x @ 80% – of the days best
* No more than 20 Minutes

Power:
MAX OUT Bench 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.

BACK SQUAT
(5) 5 x @ 75-85%

**ACCESSORIES AS A GROUP**
SUPER SET THESE: 3 Sets
5 x High Box Jumps (as High As Possible)
15x Incline DB Bench Press @ AHAP
15x Dumbbell Weight Lunges
10x Incliine DB Chest Flies @ AHAP

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