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

WOD 040319: Hump Day!


CrossFit: Strength: Clean Warmup (on their own) 2 Rds 5 Tall Cleans 5 Hang Power Cleans 5 Hang Squat Cleans Cleans 7×2 Working up to heavy 2 reps Conditioning: 12 Minute AMRAP 20 SA DB Walking Lunge (50/35) 10 Push Jerks (135/95) 12 Goblet Squats (24/16) RX+: (155/105) 12 Alt Pistols Hybrid: WOD 1: 15

CrossFit:
Strength:
Clean Warmup (on their own)
2 Rds
5 Tall Cleans
5 Hang Power Cleans
5 Hang Squat Cleans

Cleans
7×2 Working up to heavy 2 reps

Conditioning:
12 Minute AMRAP
20 SA DB Walking Lunge (50/35)
10 Push Jerks (135/95)
12 Goblet Squats (24/16)

RX+:
(155/105)
12 Alt Pistols

Hybrid:
WOD 1:
15 Min AMRAP
10 Med Ball Jacks
10 SL Wtd Sit ups
10 Push ups
10 Dball O/Shoulder

WOD 2:
2x DB Push Jerks (Heavy)

BootCamp:
WOD 1:
20 Min EMOM
200/150m Ski
M.E. DBall o/ Shoulder
200/150m Row
M.E. T2B
550/500m Bike

WOD 2:
4 min AMRAP
10 Med Ball Jacks
10 SL Wtd Sit ups

-1:30 Rest –

4min AMRAP
10 Push Ups
10 Leg Lower Figure 8s

Weightlifting:
Oly:
Muscle Sn
(5) 2 x @ AHAP

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

Power:
Deadlift
Build up 90%
2 x @ 90%, 1 x @ 95%, 1 x @ 100%

Deficit Deadlift (2-4″)
this will be a learning curve -focus on technique this week not the weight
(5) 3 x @ light to moderate

Prone Hamstring Curls
(5) 6-8 x moderate

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