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

WOD 050118: Burpees Everywhere!


CrossFit: Strength: Tempo Front Squats 5×5 AHAP Conditioning: 3 RFT 400m Run 21 Burpees 15 Minute Cap Cashout 3 Rds 10 Barbell Rollouts 10 V-Ups (Pause at top) RX+: Wear a weight vest Hybrid: WOD 1: 16 Min Amrap 100 M farmers Carry 2x 24/16 10 Reverse V-Up 20 S.A. DB C&J 30 Alt Plyo

CrossFit:
Strength:
Tempo Front Squats
5×5 AHAP

Conditioning:
3 RFT
400m Run
21 Burpees
15 Minute Cap

Cashout
3 Rds
10 Barbell Rollouts
10 V-Ups (Pause at top)

RX+:
Wear a weight vest

Hybrid:
WOD 1:
16 Min Amrap
100 M farmers Carry 2x 24/16
10 Reverse V-Up
20 S.A. DB C&J
30 Alt Plyo Step Ups

WOD 2:
Same as CF

BootCamp:
WOD 1:
16 Min Amrap
100 M farmers Carry 2x 24/16
10 Reverse V-Up
20 S.A. DB C&J
30 Alt Plyo Step Ups

WOD 2:
4 min AMRAP
20 Dubs/ 60 Singles
20 Squat toe taps(35/25)
2 min Rest
4 Min AMRAP
5 burpees
10 goblet squats

Barbell Mechanics:
Mid-Hang Snatch
(4) 2 x @ 65%

Snatch Balance
(4) 3 x @ 70%

Push Press
(4) 4 x @ 80%

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Example Patterns

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