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WOD 031919: Flipped Up Tuesday!


CrossFit: Strength: Back Squats Warmup to 60% then 7×5 at 65% Conditioning: 5 Rds 3 Minutes a Round to Complete: 50 Double Unders (150S, 25 SSD) 10 HSPUs (Sub 45/35 DB Strict Press) 16 FR 2x DB Lunges (50/35) 15 Minutes Total RX+: Strict HSPU Hybrid: WOD 1: 15 Min AMRAP 600 Bike 15 –

CrossFit:
Strength:
Back Squats
Warmup to 60%
then
7×5 at 65%

Conditioning:
5 Rds
3 Minutes a Round to Complete:
50 Double Unders (150S, 25 SSD)
10 HSPUs (Sub 45/35 DB Strict Press)
16 FR 2x DB Lunges (50/35)

15 Minutes Total

RX+:
Strict HSPU

Hybrid:
WOD 1:
15 Min AMRAP
600 Bike
15 – 2h Kb Squat Clean
10 Walk Out w Push Up

WOD 2:
Use DB for HSPUs

BootCamp:
WOD 1:
13 Min AMRAP
600 Bike
15 – 2h Kb Squat Clean
10 Walk Out w Push Up

2mins Rest in between

WOD 2:
13 Min AMRAP
250 Row
15 Wall Balls
10 Ring Rows

Core Crusher
4rds
Eiffel Towers
Alt Supermen
30s Each – No Rest

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

Clean + FS + 2 Jerks
(5) 1+3+2 x @ 70%+ go as heavy as you want!

Power:
Bench Press
Waves: work up to 1 @ 85%, 1 @ 90%, 1 @ 95%

Close Grip Bench Press (In line with the shouldeders, use more triceps)
(2) 1-2 @ 90-95%

Pause Bench Press (2 count pause on the chest – then press)
(5) 2-3 reps x @ 70-80%

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

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