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

WOD 031619: Happy Weekend Y’all!


CrossFit: Teams of Two 7:00 AMRAPS / 1:30 Rest Between (A) 20 Calorie Bike 20 Box Step Over (B) 200 Meter Row 20 Hand Releas Push Ups (C) 20 Double Unders 20 Alt DB Strict PRess (D) 200 Meter Ski 20 D-Ball Over the Shoulder (80/60#) (E) 200 Meter Run 20 Ring Dips *One Works,

CrossFit:

Teams of Two

7:00 AMRAPS / 1:30 Rest Between
(A)
20 Calorie Bike
20 Box Step Over

(B)
200 Meter Row
20 Hand Releas Push Ups

(C)
20 Double Unders
20 Alt DB Strict PRess

(D)
200 Meter Ski
20 D-Ball Over the Shoulder (80/60#)

(E)
200 Meter Run
20 Ring Dips

*One Works, One rests, Switch as needed.

BootCamp:
Teams of Two

7 min AMRAP
10 Air Squats
20 Box Shuffles

7 min AMRAP
10 Plank Opposite Toe Touch
10 Ball Slams

7 min AMRAP
10 Shuffle Touchdown
20 Push Press

7 min AMRAP
10 SL BW RDL & Hop
10 Reverse V-Up

1:00 Btn AMRAPs

One person works while the other runs 100m!
Switch where other person left off

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

WIDE!! Grip Bench Press (maybe an inch wider than normal grip)
(2) 5-8 reps x @ 75%

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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