(215) 291-2968 Wednesday - May 22, 2019

WOD 041719: Getting Over The Camel.


CrossFit: Strength: Snatch Warmup 5 Minutes 3 Position Squat Snatch 5-7 Sets Working Up to 80-85% (H Hang, Hang, Ground) Conditioning: 20 Minute AMRAP 30 Power Snatch (75/55) 30 Box Jumps (24/20) 30 Situps 30 Double Unders (90S, 15 SSD) RX+: (95/65) T2B Hybrid: WOD 1: WOD 2: Same BootCamp: WOD 1: 15 Min AMRAP

CrossFit:
Strength:
Snatch Warmup
5 Minutes

3 Position Squat Snatch
5-7 Sets Working Up to 80-85%
(H Hang, Hang, Ground)

Conditioning:
20 Minute AMRAP
30 Power Snatch (75/55)
30 Box Jumps (24/20)
30 Situps
30 Double Unders (90S, 15 SSD)

RX+:
(95/65)
T2B

Hybrid:
WOD 1:

WOD 2:

Same

BootCamp:
WOD 1:
15 Min AMRAP
30 Ball Slams
30 Push Ups
30 Sit Ups
30 Curl + Press
30 Cal SKi

WOD 2:
Alt DB Snatch

Weightlifting:
Oly:
Muscle Snatch + Snatch Balance
(5) 1+1 x @ AHAP

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

Power:
Deadlift
Build up 80-85%
(3-4) 1-2 @ 80-85%

Deficit Deadlift (2-4″)

this will be a learning curve -focus on technique this week not the weight
(5) 3 x @ heavier than last week!

Prone Hamstring Curls
(5) 6-8 x moderate

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