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

WOD 050419: Balls Out!


CrossFit: Conditioning: “Balls Out” For Time: 42 Box Jumps 800 Med Ball Run (30/20#) use slam ball or wb 30 DB Thrusters (35/25#) 18 Med Ball Squats (80/60#) 42 Toes To Bar 30 Med Ball Cleans (60/40#) 18 Toes To Bar 42 Med Ball Squats 30 DB Thrusters 18 Med Ball Run 42 Box Jumps

CrossFit:
Conditioning:
“Balls Out”
For Time:
42 Box Jumps
800 Med Ball Run (30/20#) use slam ball or wb
30 DB Thrusters (35/25#)
18 Med Ball Squats (80/60#)
42 Toes To Bar
30 Med Ball Cleans (60/40#)
18 Toes To Bar
42 Med Ball Squats
30 DB Thrusters
18 Med Ball Run
42 Box Jumps

*30:00 Cap

BootCamp:
WOD 1:
Deck Of Cards
Spades – Curl + Press + Tri Ext
Clovers – SSD knee tucks
Diamonds – Taters
Hearts -Plank Ups
Aces – 400m Plate run
Jokers 1 min Wall Sit Russian Twists

J 13, Q&K 15

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:
Bench Press (pause on chest say “PRESS” then lfit)
Warm Up to 80-85%
(4) 3 x @ 80-85% or Find a 3 RM

Banded Kettlebell Bench Press
(4-6) 5 x @ AHAP
(take your time with this its a learning curve movement)

DB S.A. Bent Over Row
(3) x 10/10 @ AHAP

Dumbbell Lateral Flies
(2) 10 x @ AHAP

Dumbbell Curls
(2) 10 x @ AHAP

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