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

WOD 041019: Intensity Comes From Within…


CrossFit: Movement Prep: 5 DB Thrusters 5 KB Swings 5 Ring Dips 3/3 Alt DB Snatch 5 Burpees Conditioning: 8 Minute AMRAP 15 Cal Row 15 DB Thrusters (50/35) 15 C2B Pullups -rest 2 Minutes- 8 Minute AMRAP 15 Cal Bike 15 KB Swings (32/24) 15 Burpees – Rest 2 Minutes 8 Minute AMRAP 15

CrossFit:
Movement Prep:
5 DB Thrusters
5 KB Swings
5 Ring Dips
3/3 Alt DB Snatch
5 Burpees

Conditioning:
8 Minute AMRAP
15 Cal Row
15 DB Thrusters (50/35)
15 C2B Pullups

-rest 2 Minutes-

8 Minute AMRAP
15 Cal Bike
15 KB Swings (32/24)
15 Burpees

– Rest 2 Minutes

8 Minute AMRAP
15 Cal Ski
15 ALT DB Snatch (50/35)
15 Ring Dips

– Rest 2 Minutes

Cashout:
150 Partner Wallball Situps!

Hybrid:
WOD 1:
Same

BootCamp:
WOD 1:
A – 4min AMRAP
8 Clean Lunges
12 Alt Plyo Step Ups

B – 4min AMRAP
5 Rev V-Up+ Push Up
16 Reverse speed Skater

C- 4min AMRAP
20 Plank Shoulder Taps
10 Squat W Forward Press
1 Min Rest B/N AMRAPs

Weightlifting:
Oly:
Snatch Balance – From Rack
(5) 3 x @ AHAP

From The Low Blocks 2 Snatchs
(5) 2 x @ AHAP (rest :15 between lifts)

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 @ try and go heavier than last week

Prone Hamstring Curls
(5) 6-8 x moderate

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo