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

WOD 033019: Bring Your A-Team


CrossFit: For Time 2000m Row then 5 Rds 21 DL (155/105) 15 Bar over Burpees 9 Push Jerks (155/105) finish 2000m Row One person Works one person Planks Switch as needed BootCamp: 10 rds of FUN! 3-6-9-12-15-18-21-24-27-30 Burpees Cal Bike Russian Swings Leg lower figure 8s Weightlifting: Oly: Snatch Build up to a heavy Single

CrossFit:
For Time
2000m Row
then
5 Rds
21 DL (155/105)
15 Bar over Burpees
9 Push Jerks (155/105)
finish
2000m Row

One person Works one person Planks

Switch as needed

BootCamp:
10 rds of FUN!
3-6-9-12-15-18-21-24-27-30
Burpees
Cal Bike
Russian Swings
Leg lower figure 8s

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
(3) 5 x @ 60%

WIDE!! Grip Bench Press (maybe an inch wider than normal grip)
(3) 3 x @ 60%

Spoto or JM Bench Press (tricep blaster – bench + Skull crusher)
(3) 3 x @ 60%

Dumbbell Lat Pull Overs
(3) 10 x @ AHAP
DB Front Raises
(2) x 8 @ AHAP
DB Skull Crushers
(2) x 8 @ AHAP

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