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

WOD 040219: TaDa It’s Tuesday!


CrossFit: Movement Prep: 1 Rd 5 Box Jumps 5 T2B or V-Ups 5 Power Snatches 5 Wallballs Conditioning: For Time 25-20-15-10-5 Box Jumps (24/20) T2B (Sub V-Ups) then 5-10-15-20-25 Power Snatch (75/55) Wallballs (20/14) @ 10ft RX+: (95/65) Hybrid: WOD 1: Same Cash Out: Partner Conditioning 100 Cal Bike Switch as needed Can do 1

CrossFit:
Movement Prep:
1 Rd
5 Box Jumps
5 T2B or V-Ups
5 Power Snatches
5 Wallballs

Conditioning:
For Time
25-20-15-10-5
Box Jumps (24/20)
T2B (Sub V-Ups)
then
5-10-15-20-25
Power Snatch (75/55)
Wallballs (20/14) @ 10ft

RX+:
(95/65)

Hybrid:
WOD 1:
Same

Cash Out:
Partner Conditioning
100 Cal Bike
Switch as needed

Can do 1 Mile Run if possible (800m Per person)
10 Minute Cap

BootCamp:
WOD 1:
8min AMRAP
8 Straight Bar Dips
10 Deadlift
20 Box Shuffles

8min AMRAP
12 Alt Ring Rows
12 Ring Pistols
20 Shuffle touchdowns

8min AMRAP
12 Alt OH Strict Press
12 Suitcase Rev Lunges
12 Plate Jacks

*1:00 Rest Between AMRAPs

Cash Out:
100 Flutter Kicks
50 Reverse Crunches
50 Eiffel Towers
100 Bicycles

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

Clean Pull + Clean + 1 Jerk
(5) 1+1+1 x @ 70%+ go as heavy as you want!

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

Two Handed Kettlebell Bench Press
(5) 10 x @ AHAP

Spoto or JM Bench Press (tricep blaster – bench + Skull crusher)
(3) 3 x @ Try and add more weight from the previous cycle

DB Kick Backs
(3) 10/10 x @ AHAP
DB S.A. Bent Over Row
(3) x 10/10 @ AHAP
DB Cross Body Curls
(3) x 10/10 @ AHAP

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