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

WOD 050519: Hanging Until Monday


CrossFit: Strength: Clean Warmup 5 Minutes 15:00 EMOM Minutes 1, 2, 3 1 Clean RDL + 1 Low Hang Clean Minute 4 Rest Minutes 5,6,7 1 Low Hang Clean + 1 Front Squat Minute 8 Rest Minutes 9, 10, 11 1 From the Floor Clean + 1 Front Squat Minute 12 Rest Minutes 13,14,15 Work

CrossFit:
Strength:
Clean Warmup
5 Minutes

15:00 EMOM
Minutes 1, 2, 3
1 Clean RDL + 1 Low Hang Clean
Minute 4 Rest
Minutes 5,6,7
1 Low Hang Clean + 1 Front Squat
Minute 8 Rest
Minutes 9, 10, 11
1 From the Floor Clean + 1 Front Squat
Minute 12 Rest
Minutes 13,14,15
Work Up to a Clean heavy single for the day
(from the floor)

Conditioning:
5 RFT
5 Hang Squat Cleans (155/105#)
15 Calorie Bike or Row
*1:00 Rest between rounds.

RX+:
5 Hang Squat Cleans (185/125#)

BootCamp:
WOD 1:
Buy IN: 800m Run
Record time Rest 90s
4 RFT
10 Left Wtd Step Up w Leg Drive
10 Right Wrd Step Up w Leg Drive
10 Straight bar/Box Dips
20 Alt Ring Rows
20 Plank Opposite Toe Touch
20 Leg Lift W/ Hip Lift

2 Scores – 800m time & TOTAL time

WOD 2:
$$$ 3rd SWOLE $$$
10-12 Skull Crushers
10 -12 Chest Flies
15-20 Banded Tricep Ext

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