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

WOD 031219: Snatches and Tabatas


CrossFit: Strength: Snatch 12:00 EMOM 0:00-3:00 2 Mid Hang Snatches (55-65%) 3:00-6:00 2 Below the Knee Hang Snatches (65-75%) 6:00-12:00 1 From the Floor Snatch – Full Squat (Find a heavy single) *re-test from week 1 Conditioning: 2RFT 40 Wall Ball Shots (20/14#) 10ft 30 DBall Squats (80/60#) 20 Overhead Squats (95/65#) 10/7 Bar Muscle-Ups

CrossFit:
Strength:
Snatch 12:00 EMOM
0:00-3:00
2 Mid Hang Snatches (55-65%)
3:00-6:00
2 Below the Knee Hang Snatches (65-75%)
6:00-12:00
1 From the Floor Snatch – Full Squat (Find a heavy single)
*re-test from week 1

Conditioning:
2RFT
40 Wall Ball Shots (20/14#) 10ft
30 DBall Squats (80/60#)
20 Overhead Squats (95/65#)
10/7 Bar Muscle-Ups

RX+:
2RFT
40 Wall Ball Shots (20/14#) 10ft
30 DBall Squats (100/80#)
20 Overhead Squats (135/95#)
10/7 Ring Muscle-Ups

Hybrid:
WOD 1:
12min EMOM
10 Gob Squats + M.E. KB Swings
10 Shuffle Touch Down+ M.E. Mtn Climbers
10 Alt Curls + M.E. Tri Ext

WOD 2:
2RFT
40 Wall Ball Shots (20/14#) 10ft
30 Burpees To A Plate
20 SA OH Squats (25/15#)

BootCamp:
WOD 1:
TABATA
A- Burpees – MTN Climbers
B – Rotational Row
C – Jump Squats – KB Swings
D – Curls – Tri Ext

Side lying V-ups ( Last + Together)

1 Min Between Tabatas

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

Clean + FS + 2 Jerks
(5) 1+1+2 x @ 75-80%

Power:
Bench Press
(4) 6-8 reps x @ 75-80%

Close Grip Bench Press (In line with the shouldeders, use more triceps)
(2) 5-8 reps x @ 75%

Pause Bench Press (2 count pause on the chest – then press)
(5) 2-3 reps x @ 65-70%

DB Lateral Raises
(3) 12 x @ AHAP
DB Front Raises
(3) x 12 @ AHAP
DB Tricep Extensions
(3) x 12 @ AHAP

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo