(215) 291-2968 Friday - Apr 26, 2019

WOD 040819: Hail Mary


CrossFit: Strength: Back Squats 2×10 @ 60% then 5×5 @ 70%-80% Conditioning: 10 Minute EMOM 20 DUs (40 S, 10 SSD) 1 Cluster Minute 1, 2, 3 (135/95) Minute 4, 5, 6 (155/105) Minute 7, 8, 9, (185/125) Minute 10 (205/145) RX+: Same Hybrid: WOD 1: 20 Min AMRAP 30 Mtn Climber 20 S2S Deficit

CrossFit:
Strength:
Back Squats
2×10 @ 60%
then
5×5 @ 70%-80%

Conditioning:
10 Minute EMOM
20 DUs (40 S, 10 SSD)
1 Cluster

Minute 1, 2, 3 (135/95)
Minute 4, 5, 6 (155/105)
Minute 7, 8, 9, (185/125)
Minute 10 (205/145)

RX+:
Same

Hybrid:
WOD 1:
20 Min AMRAP
30 Mtn Climber
20 S2S Deficit Squats
14 Alt Strict Press
10 KB Deadlift

WOD 2:
Use Dumbbells – Max Effort Dumbbell Clusters

BootCamp:
WOD 1:
Intervals
5 rds
30-30-30
A- 2H Ring Row
KB Deadlift
MTN Climbers

B- Arnold Press
Wtd Cossack Squats
Plank kb/db Crossover

C – S2S Deficit Plate Squats
G2OH
Sit Up N Twist

60s Rest B/N WODs – None b/n RDs

WOD 2:
2rd Sprint
40 Shuffle Touch Down
20 Sprinter Sit Ups

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

“1 Sn Dl + 1 Hang Squat Snatch + 1 OHS

(5) 1+1+1 x @ AHAP

Power:
Back Squats
warm up to 80%
(4) 2-8 x @ 80% (rest 1:30 between sets)

Back Squat Holds (walk out of the rack and hold)
(5) :10 x @ 100%

Pause Squat
(3) 4-6 @ 60%

Banded Dead Bugs
(3) 10/10 @ AHAP

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