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

WOD 050819: Row, Row, Row Your Boat


CrossFit: Strength: Snatch Warm Up Snatch Complex Snatch High Pull + Low Hang Squat Snatch (5-7) 1+1 @ Max For The Day Conditioning: 3RFT 800 Meter Run (sub 1000meter row/2400 bike) 15 Overhead Squats (95/65#) 30 Push Ups RX+: 15 Overhead Squats (115/75#) Hybrid: WOD 1: 10 to 1 to 10 MedBall Jacks Thrusters Plank

CrossFit:
Strength:
Snatch Warm Up

Snatch Complex
Snatch High Pull + Low Hang Squat Snatch
(5-7) 1+1 @ Max For The Day

Conditioning:
3RFT
800 Meter Run (sub 1000meter row/2400 bike)
15 Overhead Squats (95/65#)
30 Push Ups

RX+:
15 Overhead Squats (115/75#)

Hybrid:
WOD 1:
10 to 1 to 10
MedBall Jacks
Thrusters
Plank Push Drag X2
15 min CAP

WOD 2:
15/15 S.A. DB OH Squats

BootCamp:
WOD 1:
11min AMRAP
10 Med Ball Cleans
10 Star Jumps
10 Alt Wtd Lat Lunges

2:00 Rest

11min AMRAP
10 Straight Bar Dips
10 2H Ring Row
10 Cal Row

WOD 2:
Tabata
Alt Single Leg V – Ups
1 min rest
MAX Effort Boat pose hold

Weightlifting:
Oly:Snatch DL + Snatch
(5) 2+1 x @ 70%

Snatch
(5) 2 x @ 75%

Power:
Box Deadlift
Warm Up to 70-75%
(6) 4 x @ 70-75%

Pause Deadlift
(6) 3 x @ 70-75%

Partner Leg Throws
(3) 8 (center, left, right = 1)

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