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

WOD 022418: We Got Spirit Yes We Do…


CrossFit: Teams of 2 For Time 1 Mile Run (Everyone Runs) 120 Pullups (Split Up Between Partners) 50 Clean and Jerks (115/75) 40 Front Squats (135/95) 30 Clean and Jerks (155/105) 20 Front Squats (135/95) 2k Row or 2400m Bike (Split Between Partner) *30 Minute Time Cap BootCamp: Deck of cards Hearts – step up

CrossFit:
Teams of 2
For Time
1 Mile Run (Everyone Runs)
120 Pullups (Split Up Between Partners)
50 Clean and Jerks (115/75)
40 Front Squats (135/95)
30 Clean and Jerks (155/105)
20 Front Squats (135/95)
2k Row or 2400m Bike (Split Between Partner)

*30 Minute Time Cap

BootCamp:
Deck of cards
Hearts – step up + reverse lunge
Diamonds – Alt db snatch burpees
Spades – Boat figure 8s
Club- kb swings
Jokers- 1 min wall squat
Aces- 500m row/1200AD/400m Run

Novem Barbell Club:
High Hang Snatch
build up to a heavy single
(1) 1 x @ 80%, 1 x @ 85%, 1 x @ 90%, 1 x @ 95% – OTDB

Power Clean + Power Jerk
build up to a heavy single
(1) 1+1 x @ 80%, 1+1 x @ 85%, 1+1 x @ 90%, 1+1 x @ 95% – OTDB

Snatch Pulls
(1) 2 x @ 105%, 2 x @ 110%, 2 x @ 115% of 1RM Snatch
(1) x 2 @ 90% – make them aggressive AF! and perfect!
*USE STRAPS!!!!

Extra Credit – This is the stuff that makes you GREAT – DO IT
Super Set – 3 RNFT
10 x Supermans or Back Extensions
30 x Speed Standing Plate Twists
10-30 sec. Weighted Planks

 

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