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

WOD 022818: We Need Two More Days…


CrossFit: Strength: Back Squat Warmup 5@40% 5@50% 3@60% Work Sets 3@70% 3@80% 3+@90% Conditioning: 16 Minute Alt EMOM 1) ME Cal Row 2) ME Wallballs (20/14) 3) ME 25ft Shuttle Run 4) Rest RX+: Same Hybrid: WOD 1: 14 Minute AMRAP 10 Cal Bike 20 One Arm KB Lunge 10 Double Unders / 30 S/

CrossFit:
Strength:
Back Squat
Warmup
5@40%
5@50%
3@60%
Work Sets
3@70%
3@80%
3+@90%

Conditioning:
16 Minute Alt EMOM
1) ME Cal Row
2) ME Wallballs (20/14)
3) ME 25ft Shuttle Run
4) Rest

RX+:
Same

Hybrid:
WOD 1:
14 Minute AMRAP
10 Cal Bike
20 One Arm KB Lunge
10 Double Unders / 30 S/ 5 SSD

WOD 2:
Same

BootCamp:
WOD 1:
TABATA EVERYTHING
A – Alt Strict press
B – kb swings / snatches
C – Toes to Bar/ v-ups
D – Speed Skaters
LAST BUT NOT LEAST – Wall Squats
**60 Seconds between Stations**
Score per Station

WOD 2:
Skill Bro Sesh
2-3rd NFT
10-12 DB floor press
8-12 chest flies
10 Skull Crushers

Novem Barbell Club:
Power Snatch
build up to a heavy single
(1) 1 x @ 80%, 1 x @ 85%, 1 x @ 90%, 1 x @ 95% – of the days best

High Hang Clean + Power Jerk
build up to a heavy 1+1
(2) 1+1 x @ 80%, 1+1 x @ 85%, 1+1 x @ 90%, 1+1 x @ 95% – of the days best

Clean 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 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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