(215) 291-2968 Tuesday - May 21, 2019

WOD 032619: Going Up On A Tuesday…


CrossFit: Strength: Front Squats Warm up to 60% then 8×2 Working up to Heavy 2 Reps Conditioning: 6 Minute AMRAP 30 Wallballs (20/14) @ 10ft 12 DL (185/135) 12 Burpees Rest 3 Minutes 6 Minute AMRAP 20 Wallballs (20/14) @ 10ft 9 DL (225/155) 9 Burpees RX+: (225/155) (275/185) Hybrid: WOD 1: 15 min AMRAP

CrossFit:
Strength:
Front Squats
Warm up to 60%
then
8×2 Working up to Heavy 2 Reps

Conditioning:
6 Minute AMRAP
30 Wallballs (20/14) @ 10ft
12 DL (185/135)
12 Burpees

Rest 3 Minutes

6 Minute AMRAP
20 Wallballs (20/14) @ 10ft
9 DL (225/155)
9 Burpees

RX+:
(225/155)
(275/185)

Hybrid:
WOD 1:
15 min AMRAP
10 Cal Row
15 Push Press
20 Alt Plyo Step up

WOD 2:
2x KB DL (24/16)

BootCamp:
WOD 1:
Tabata Couplette 1
A – Row
Rest 1 min
B – Bike

Tabata Couplette 2
A -Alt Plyo Step Ups
Rest 1 Min
B – Banded Peek-A-Boo Crunches

Tabata Couplette 3
A – Push Press
Rest 1 Min
B – Reverse Crunches

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

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

Power:
Bench Press
(3) 5 x @ 60%

Close Grip Bench Press (In line with the shoulders, use more triceps)
(3) 3 x @ 60%

Pause Bench Press (2 count pause on the chest – then press)
(3) 3 x @ 60%

DB Lateral Raises
(3) 8 x @ AHAP
DB Front Raises
(3) x 8 @ AHAP
DB Tricep Extensions
(3) x 8 @ AHAP

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