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

WOD 051019: It’s FriYay!


CrossFit: Movement Prep:: 3 RNFT 3 Temp Ring Rows (1up,2 hold, 3 down) 10/10 S.A. OH Walking Lunges 5 Beat Swing Progressions 5 Hang Power Snatches (add wt. each round) High Knees/Butt Kickers Conditioning: 5RFT 10 Ring Rows 10/10 S.A. OH Walking Lunges (35/25#) 10 Toes To Bar 10 Power Snatches (95/65#) 10 Wall Ball

CrossFit:
Movement Prep::
3 RNFT
3 Temp Ring Rows (1up,2 hold, 3 down)
10/10 S.A. OH Walking Lunges
5 Beat Swing Progressions
5 Hang Power Snatches (add wt. each round)
High Knees/Butt Kickers

Conditioning:
5RFT
10 Ring Rows
10/10 S.A. OH Walking Lunges (35/25#)
10 Toes To Bar
10 Power Snatches (95/65#)
10 Wall Ball Shots (20/14#) 10ft
10 Calories Row
100 Meter Sprint (Stairs & Back)
1:00 Hollow Hold

RX+:
Same

Hybrid:
WOD 1:
10/10 Alt DB Snatches
otherwise all the same

BootCamp:
WOD 1:
25 Infinity Ladder
2 DBall Over Shoulder
3 Push Ups
4 Sit Ups
5 Air Squats
600m Bike/250m Row/200m run After Each

WOD 2:
Pulling Skill Work 3-4RDs
10 Unbroken Chin up
12-15 Lat Pull Over
15/15 Banded Y’s + T’S

Weightlifting:
Oly:
Tall Clean
(5) 2 x @ AHAP

Clean DL + High Hang Clean + Clean
(5) 1+1+1 @ 70%

Power:
Back Squat
Warm Up to 70-75%
(6) 4 x @ 70-75%

Front Squat
(6) 3 x @ 70-75%
you shouldn’t need to warm up.

GHD Back Extensions
(3) 8 x

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