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

WOD 022619: Dog Sled Draggin’


CrossFit: Strength: 1 Power Clean + 5 Push Press (7) 1+5 @ AHAP taken from the floor. Conditioning: 3 RFT 20 Alt. Strict DB Press (35/25#) 20 Calorie Bike 20 Toes To Bar RX+: 3 RFT 20 Alt. Strict DB Press (45/30#) 20 Calorie Ski 20 GHD Hybrid: WOD 1: 15 Min AMRAP 10 Lat

CrossFit:
Strength:
1 Power Clean + 5 Push Press
(7) 1+5 @ AHAP
taken from the floor.

Conditioning:
3 RFT
20 Alt. Strict DB Press (35/25#)
20 Calorie Bike
20 Toes To Bar

RX+:
3 RFT
20 Alt. Strict DB Press (45/30#)
20 Calorie Ski
20 GHD

Hybrid:
WOD 1:
15 Min AMRAP
10 Lat Pull Overs
20 Walking Lunges
10 Up and Over Ball Slams
20 Walking Lunges
10 Body Saws

WOD 2:
Same

BootCamp:
WOD 1:
20 Min AMRAP
10 Pull ups
20 Walking Lunges
10 Up and Over Ball Slams
20 Walking Lunges
10 Body Saws

Cashout:
3 RFT
20 Alt. Strict DB Press (35/25#)
20 Calorie Bike
20 Toes To Bar

Weightlifting:
Oly:
Muscle Clean – demo video
(3) x 3 – just the bar – light weight

Clean + FS + 2 Jerks
(5) 1+1+2 x @ 70%

Power:
Bench Press
(3) 6 x @ 60% (1 Min Rest between sets)

Close Grip Bench Press (In line with the shouldeders, use more triceps)
(3) 6 x @ 65%

Pause Bench Press (2 count pause on the chest – then press)
(5) 2-3 reps x @ 60% (Same as last week or push it up a bit)
if you feel comfortable going up go ahead no more than 3-5%

DB Chest Supports Rows
(3) 10 x @ AHAP
DB Front Raises
(2) x 8 @ AHAP
DB Skull Crushers
(2) x 8 @ AHAP

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