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

WOD 040119: 5am Classes Are Here!


CrossFit: Strength: Super Set 1) Deadlift 7×2 working up to heavy 2 reps 2) Seated DB Strict Press 7×5 Heavy 5 Reps but no fails Conditioning: For Time 30/25 Cal Bike 30 HSPUs 30/25 Cal Row 30 Deadlift (225/155) 15 Minute Cap RX+: Deadlift (275/185) Hybrid: WOD 1: For Time 800m Run 30 Box Jumps

CrossFit:
Strength:
Super Set
1) Deadlift
7×2 working up to heavy 2 reps

2) Seated DB Strict Press
7×5
Heavy 5 Reps but no fails

Conditioning:
For Time
30/25 Cal Bike
30 HSPUs
30/25 Cal Row
30 Deadlift (225/155)

15 Minute Cap

RX+:
Deadlift (275/185)

Hybrid:
WOD 1:
For Time
800m Run
30 Box Jumps
30 Wall Balls
30 Burpees
400m Run
15 Box Jumps
15 Wall Balls
15 Burpees
200m Run

WOD 2:
Use Dumbbells for HSPUs
Use 2 Kettlebells for DL

BootCamp:
WOD 1:
This is NOT a Joke
200m Run
15 Burpees
15 Wall Balls
15 Box Jumps
400m Run
30 Burpees
30 Wall Balls
30 Box Jumps
800m Run
60 Burpees
60 Wall Balls
60 Box Jumps
1 Mile Run

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

2 Low Hang Snatch
(5) 2 x @ 70%

Power:
Back Squats
warm up to 75%
(5) 2 x @ 75% (rest 1:30 between sets)

Back Squat Holds (walk out of the rack and hold)
(3) 3 x @ 60%

Pause Squat
(3) 4-6 @ 60%

Banded Dead Bugs
(3) 10/10 @ AHAP

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