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

WOD 032719: One Coach Per Athlete


CrossFit: Strength: Press+ Push Press Strict Press 3-4 Sets working up to heavy 5 Reps then Push Press 5×5 Working Up to Heavy 5 reps Conditioning: 3 Rounds 400m Run / 500m Row / 1200m Bike 3 Rope Climbs (Sub 9 Strict Pullups) 25 KB Swings (24/16) 15 Minute Cap Cashout: 2-3 NFT 10 Reverse

CrossFit:
Strength:
Press+ Push Press
Strict Press
3-4 Sets working up to heavy 5 Reps
then
Push Press
5×5
Working Up to Heavy 5 reps

Conditioning:
3 Rounds
400m Run / 500m Row / 1200m Bike
3 Rope Climbs (Sub 9 Strict Pullups)
25 KB Swings (24/16)

15 Minute Cap

Cashout:
2-3 NFT
10 Reverse Slider V-Ups
10/10 DB Lateral Raises

Hybrid:
WOD 1:
10 to 1 to 10
MedBall Jacks
Thrusters
Plank Push Drag X2

WOD 2:
Same

BootCamp:
WOD 1:
For Time:
10-8-6-4-2-4-6-8-10
MedBall Jacks
Thrusters
Alt 1 H Ring Rows
*400m Run at 0:00 and every 5:00

 

Weightlifting:
Oly:
Muscle Sn + Santch Balance
(5) 21+1x @ AHAP

2 Pause Snatches at the Knne + 1 Sn Balance + 1 OHS
(5) 2+1+1 x @ AHAP

Power:
Deadlift
(3) 3 x @ 60%

Deadlift Block Pulls (3-5″)
(3) 3 x @ 80%

Barbell Bent Over Rows
(3) 3 x @ Moderate – Not heavy

Weighted Hollow Rocks
(3) 20 Rocks AHAP

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