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

WOD 032319: Slam, Bang, Boom, Team Day!


CrossFit: Conditioning: Teams of 2 3 Rounds for Time 30 Burpees over Bar 30 Hang Squat Cleans 30 Toes to Bar (V-ups) 30 Thrusters 100 Cal (Rd1 Bike, Rd2 Row, Rd3 Ski) Round 1 (95/65) / Cal Bike Round 2 (115/80) / Cal Row Round 3 (135/95) / Cal Ski One Person works one Person

CrossFit:
Conditioning:
Teams of 2
3 Rounds for Time
30 Burpees over Bar
30 Hang Squat Cleans
30 Toes to Bar (V-ups)
30 Thrusters
100 Cal (Rd1 Bike, Rd2 Row, Rd3 Ski)

Round 1
(95/65) / Cal Bike
Round 2
(115/80) / Cal Row
Round 3
(135/95) / Cal Ski

One Person works one Person Rest

BootCamp:
WOD 1:
Partner Chelsea
5 Rounds For Time
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
90s Rest between rds

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
(5) 3 x @ 75% (90 sec rest between sets, set a clock!)

WIDE!! Grip Bench Press (maybe an inch wider than normal grip)
(2) 3-5 reps x @ 80%

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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