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WOD 041219: Work Hard. Don’t Stop.


CrossFit: Strength: Bench Press 5×10 @60% Conditioning: For TIme 75 Cal Bike/Row then 3 Rounds 21 Ring Rows 15 Goblet Squats (24/16) 9 2xDB Clean and Jerks (50/35) RX+: Same Hybrid: WOD 1: For Time: 5-10-15-20 Push Ups Ball slam Russian Twists 400m Meball Run b/n rounds WOD 2: same BootCamp: WOD 1: 5-10-15-20-25-20-15-10-5 Push

CrossFit:
Strength:
Bench Press
5×10 @60%

Conditioning:
For TIme
75 Cal Bike/Row
then
3 Rounds
21 Ring Rows
15 Goblet Squats (24/16)
9 2xDB Clean and Jerks (50/35)

RX+:
Same

Hybrid:
WOD 1:
For Time:
5-10-15-20
Push Ups
Ball slam
Russian Twists
400m Meball Run b/n rounds

WOD 2:
same

BootCamp:
WOD 1:
5-10-15-20-25-20-15-10-5
Push Ups
Ball slam
Russian Twists

Odd Rds 400m WallBall (14/10) run
Even Rds 400m run

Weightlifting:
Oly:
1 Snatch Pull + 1 Snatch
(5) 3 x @ AHAP

1 Clean Pull + 1 Hang Squat Clean + 1 Jerk
(5-7) 1+1 @ AHAP

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

Wide Grip Bench (1-2″ wider than your conv. bench press)
(4) 2 x 70-75%

Banded Lat Pull Downs
(5) 10 x Moderate Band
Arnold DB Press
(5) 6-8 x @ AHAP
Plyo Push Ups
(5) 6-8 x (use 10-25kg plates)

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