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

WOD 022318: 18 Point 5 Y’all!


CrossFit: Movement Prep: 1 Round 10 Beat Swings 5/5 Dumbbell Hang Clean & Shoulder To Overhead (light) 10 Strokes on the Rower 1 Round 8 Toes To Bar 10 Dumbbell Hang Clean & Shoulder To Overhead (50/35#) 14/12 Calorie Row “18.5” 20 Minute AMRAP 8 Toes To Bar 10 Dumbbell Hang Clean & Shoulder To

CrossFit:

Movement Prep:
1 Round
10 Beat Swings
5/5 Dumbbell Hang Clean & Shoulder To Overhead (light)
10 Strokes on the Rower
1 Round
8 Toes To Bar
10 Dumbbell Hang Clean & Shoulder To Overhead (50/35#)
14/12 Calorie Row

“18.5”
20 Minute AMRAP
8 Toes To Bar
10 Dumbbell Hang Clean & Shoulder To Overhead (50/35#)
14/12 Calorie Row

BootCamp:
WOD 1:
20 Minute AMRAP
8 Toes To Bar
10 Dumbbell Hang Clean & Shoulder To Overhead
14/12 Calorie Row

WOD 2:
6 Minutes Pick Your Poison
Accumulate as many points as you can
1 Point Movements – Air Squat, Sit ups, Lateral Hops over DB/KB
3 Points – Box Jump, Ball Slam, Ring Rows, Push Up
5 Points, Burpees, Taters

Novem Barbell Club:
Snatch
Build up to a heavy Single – then
(2) 1 x @ 85%, 1 x @ 90%, 1 x @ 95% – of the days best
* No more than 25 Minutes

Clean & Jerk
Build up to a heavy Single – then
(2) 1 +1 x @ 85%, 1+1 x @ 90%, 1+1 x @ 95% – of the days best
* No more than 25 Minutes

Front Squat
Build up to a heavy Double- then
(1) 2 x @ 80%, 2 x @ 85% – of the days best

Extra Credit – This is the stuff that makes you BETTER – DO IT
Super Set – 3 RNFT
10 x Weighted Back Extensions
MAX x Strict Toes To Bar (or Knee Raises)
10 x Reverse Crunch – Use A Bench/GHD/Post On Rig – Video

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo