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

WOD 030919: Pick It Up Throw It Down


CrossFit: Teams of 2 25 Minute AMRAP 10 Deadlifts (185/125#) 20 Burpee Box Jumps (20”) 30 Wall Balls (20/14#) 10ft 40 Calories on Row/20 Calories on AD/20ca ski *switch as needed BootCamp: Partners ALT Reps! 2 RDS 3 Min AMRAP Tire Flips Box Jumps Burpees Wtd Sit ups Wall Balls 30s Btwn AMRAPs 1min btn

CrossFit:

Teams of 2
25 Minute AMRAP
10 Deadlifts (185/125#)
20 Burpee Box Jumps (20”)
30 Wall Balls (20/14#) 10ft
40 Calories on Row/20 Calories on AD/20ca ski

*switch as needed

BootCamp:
Partners ALT Reps!
2 RDS
3 Min AMRAP
Tire Flips
Box Jumps
Burpees
Wtd Sit ups
Wall Balls
30s Btwn AMRAPs
1min btn rds

Weightlifting:
Oly:
Snatch
Build up to a heavy Single – then
(2) 1 x @ 80%, 1 x @ 85%, 1 x @ 90% – of the days best
* No more than 20 Minutes

Clean & Jerk
Build up to a heavy 1+1 – then
(2) 1+1 x @ 70%, 1+1 x @ 75%, 1+1 x @ 80% – of the days best
* No more than 20 Minutes

Power:
Bench Press
Work Up to a 2RM for the day

WIDE!! Grip Bench Press (maybe an inch wider than normal grip)
(2) 1-3 reps x @ 85-90%

Spoto or JM Bench Press (tricep blaster – bench + Skull crusher)
(3-5) 8-10 reps x @ 60%

Dumbbell Lat Pull Overs
(5) 15 x @ AHAP
DB Front Raises
(2) x 12 @ AHAP
DB Skull Crushers
(2) x 12 @ AHAP

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