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WOD 031519: 19.4


CrossFit: Strength: 15:00 to Warm up to 75% of your 1RM Snatch   Conditioning: “19.4” 3 Rounds 10 Snatches (95/65#) 12 Bar Facing Burpees – Rest 3:00 – 3 Rounds 10 Bar Muscle Ups 12 Bar Facing Burpees RX+: Same Hybrid: WOD 1: For TIme 1/1 ALT DB SNATCHES 2 RING DIPS 3 BURPESS 4

CrossFit:
Strength:

15:00 to Warm up to 75% of your 1RM Snatch

 

Conditioning:
“19.4”

3 Rounds

10 Snatches (95/65#)

12 Bar Facing Burpees

– Rest 3:00 –

3 Rounds

10 Bar Muscle Ups

12 Bar Facing Burpees

RX+:

Same

Hybrid:
WOD 1:
For TIme
1/1 ALT DB SNATCHES
2 RING DIPS
3 BURPESS
4 STRICT PULL UPS
5 TOES TO BAR (SC: V-UPS) 6 PUSH UPS
7 THRUSTERS (35/25#)

WOD 2:
Same

BootCamp:
WOD 1:

3 Rounds

10 DB Snatches (95/65#)

12 Burpees

– Rest 3:00 –

3 Rounds

10 Chin Ups

12 Burpees

WOD 2:

12:00 EMOM – Max Effort

(a)Front & Lateral Raises

(b)No Hand Get Ups

(c)Sumo Slider Squats

(d)Eiffel Towers

Weightlifting:
Oly:
1 Power Snatch + 2 OHS
(5) 1+2 @ AHAP

Power Clean+ FS+ Push Jerk
(5) 1+1+1 @ AHAP

Power:
Speed Squats
(3) 8-10 x @ 60-65% (1 Min Rest between sets)

Back Squat
(4) 6-8 reps x @ 75-80%

Pause Squat
(3) 10-12 resp @ 55-65% (find a steady pace)

Weighted Plank
(3) MAX HOLD @ AHAP

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