(215) 291-2968 Sunday - Mar 24, 2019

WOD 030319: Hello March, Welcome.


CrossFit: Strength: Snatch Warm Up 5:00 as a group PVC 1 Sn High Pull (floor) + 1 Low Hang Snatch + 2 OHS Sets 1-2 @ 50% Sets2-4 @ 60% Then Every Minute on the Minute for 6:00 1 Squat Snatch (floor) + 1 Low Hang Squat Snatch Conditioning: For Time 10-9-8-7-6-5-4-3-2-1 Chest-To-Bar Pull-Ups Squat

CrossFit:
Strength:
Snatch Warm Up
5:00 as a group PVC

1 Sn High Pull (floor) + 1 Low Hang Snatch + 2 OHS
Sets 1-2 @ 50%
Sets2-4 @ 60%
Then
Every Minute on the Minute for 6:00
1 Squat Snatch (floor) + 1 Low Hang Squat Snatch

Conditioning:
For Time
10-9-8-7-6-5-4-3-2-1
Chest-To-Bar Pull-Ups
Squat Snatch (115/75#)

RX+:
For Time
10-9-8-7-6-5-4-3-2-1
Butter Fly Chest-To-Bar Pull-Ups
Squat Snatch (135/95#)

BootCamp:
BYE FEBRUARY
1mile Run/ 2000m Row/ 4000m bike
-then –
HELLO MARCH
A -100 KB Swings
100 Push Ups
100 Russian Twist
B -100 Box Jumps
100 Push Press
100 Sit ups
C – 100 Wall Balls

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo