(215) 291-2968 Friday - May 24, 2019

WOD 031019: Overhead Squat Workshop!


CrossFit: Strength: Snatch Warm Up *5 Warm Up 12 Minute EMOM 2 Low Hang Squat Snatchs + 1 High Hang Squat Snatch work up in weight – let’s get weird Conditioning: 4 Rounds – 3 Minutes to Complete: (A) 15 Hang Squat Snatches (115/75) (B) 15 Ring Push Ups (C) 10 Strict Pull Ups *1:00

CrossFit:
Strength:
Snatch Warm Up
*5 Warm Up

12 Minute EMOM
2 Low Hang Squat Snatchs + 1 High Hang Squat Snatch
work up in weight – let’s get weird

Conditioning:
4 Rounds – 3 Minutes to Complete:
(A) 15 Hang Squat Snatches (115/75)
(B) 15 Ring Push Ups
(C) 10 Strict Pull Ups
*1:00 Rest Between Rounds

RX+:
4 Rounds – 3 Minutes to Complete:
(A) 15 Hang Squat Snatches (115/75)
(B) 15 Ring Push Ups (feet on a box)
(C) 10 Strict Pull Ups
*1:00 Rest Between Rounds

BootCamp:
WOD 1:
4RDS
45W:15R
Pull ups
Fwd/Bckwd Squat Jumps
Seal Walks
Medball Jacks
Rest 1 min

WOD 2:
3min AMRAP
5 Squat Thrusts
10 Mtn Climbers

1 Min Rest

3min AMRAP
5 Clean Lunges
20 Scissor Kicks

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