(215) 291-2968 Friday - Apr 26, 2019

WOD 032019: Super Worm Moon!


CrossFit: Strength: 8 Sets 90s for Each Set (12 Minutes Total) 1 Clean DL 1 Hang Clean Pull 1 Hang Squat Clean 2 Jerks (Push or Split) Conditioning: 3 RFT 10 T2B (sub V-Ups) 10 Front Squats (165/110) 10 Burpees 10 Minute Cap RX+: Front Squats (205/145) Hybrid: WOD 1: Every 90s 16 Curtsey Lunges

CrossFit:
Strength:
8 Sets
90s for Each Set (12 Minutes Total)
1 Clean DL
1 Hang Clean Pull
1 Hang Squat Clean
2 Jerks (Push or Split)

Conditioning:
3 RFT
10 T2B (sub V-Ups)
10 Front Squats (165/110)
10 Burpees

10 Minute Cap

RX+:
Front Squats (205/145)

Hybrid:
WOD 1:
Every 90s
16 Curtsey Lunges
16 Alt Arnold Press
16 Slider Wipers

WOD 2:
Goblet Squats for Front Squats

BootCamp:
WOD 1:
9min ALT EMOM
Wtd Step Up + Thru
WTd Slider Curtsey Lunges
Slider Wipers

9min ALT EMOM
Ski Erg
Burpee Curls
Alt Arnold Press

9min ALT EMOM
T2B
Alt KB Pwr Cleans

*1:30 rest between stations

Weightlifting:
Oly:
Santch Balance
(5) 2 x @ 80% of 1 RM Santch

Snatch Double + Overhead Squats
(5) 2+1 x @ 80%

Power:
Deadlift
(2) 5-8 x @ 75%

Deadlift Block Pulls (3-5″)
(2) 4-6 reps @ 80%

Barbell Bent Over Rows
(5) 5 x @ AHAP

Weighted Hollow Rocks
(3) 20 Rocks AHAP

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Example Patterns

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