(215) 291-2968 Tuesday - May 21, 2019

WOD 041819: Put ‘Em Up High!


CrossFit: Strength: Front Squats 2×10 @ 60-65% then 3×5 @ 75-80% Conditioning: 6 Rds 4 Minutes to Complete a Round 12 ALt KB Snatch (24/16) 12 Burpees 12×25 Ft Shuttle Run RX+: For the Alt KB Snatches (28/20kg) Hybrid: WOD 1: 16min AMRAP 5 Walk Out to Push Up 5 SSD Knee Tucks 20 Slider

CrossFit:
Strength:
Front Squats
2×10 @ 60-65%
then
3×5 @ 75-80%

Conditioning:
6 Rds
4 Minutes to Complete a Round
12 ALt KB Snatch (24/16)
12 Burpees
12×25 Ft Shuttle Run

RX+:
For the Alt KB Snatches (28/20kg)

Hybrid:
WOD 1:
16min AMRAP
5 Walk Out to Push Up
5 SSD Knee Tucks
20 Slider Wipers
400m Run

WOD 2:
Same

BootCamp:
WOD 1:
25min AMRAP
5 Walkout Complex
5 SSD Knee Tucks
10 Jumping Lunges
10 Straight Bar DIps
20 Slider Wipers
20 Wtd Step Ups
400m Run

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