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

WOD 041319: Ruuuuuuunnnnnnnn!!!


CrossFit: Conditioning: Teams of 2 For Time 3Rds 20 DL (95/65) 20 Hang Power Cleans 20 Push Jerks 50 Cal Bike/Row 2 Rds 25 DL (135/95) 25 Hang Power Cleans 25 Push Jerks 60 Cal Bike/Row 1 Rd 30 DL (155/105) 30 Hang Power Clean 30 Push Jerks 70 Cal Bike/Row *One Person Works one

CrossFit:
Conditioning:
Teams of 2
For Time
3Rds
20 DL (95/65)
20 Hang Power Cleans
20 Push Jerks
50 Cal Bike/Row
2 Rds
25 DL (135/95)
25 Hang Power Cleans
25 Push Jerks
60 Cal Bike/Row
1 Rd
30 DL (155/105)
30 Hang Power Clean
30 Push Jerks
70 Cal Bike/Row

*One Person Works one person Rest

BootCamp:
WOD 1:
Partner Alternating Reps
30 Min AMRAP
20 People Makers
30 DBall O/ Shoulder
40 Partner Wtd Sit ups
50 Box Jumps
100m Partner Banded Sprint
Switch at the steps

Weightlifting:
Oly:
Snatch
Build up to a heavy Single – then
(2) 1 x @ 80%, 1 x @ 85%, 1 x @ 90% – of the days best
* No more than 20 Minutes

Clean & Jerk
Build up to a heavy 1+1 – then
(2) 1+1 x @ 70%, 1+1 x @ 75%, 1+1 x @ 80% – of the days best
* No more than 20 Minutes

Power:
Squat
Build up 70%
(5) 3-5 x @ 70%

Bench
Build up 70%
(5) 3-5 x @ 70%

Deadlift
Build up 70%
(5) 3 x @ 70%

Catch Up on any accessory work you may have missed
Bro Out!

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