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

WOD 051119: Push Your Friends Around


CrossFit: Conditioning: Teams of Two 6:00 AMRAP Clean (75/55) = .5pt Clean (95/65#) = 1pt Clean (135/95) = 3pts Clean (225/155) = 5pts Rest 4:00 (extra weights away) 25:00 AMRAP Switching every 5 reps 50 Calorie Row 50 Lat. Burpees Over Your Bar from the cleans 50 DL (135/95#) 50 Reverse Bodyweight Lunges 50 Push

CrossFit:
Conditioning:
Teams of Two
6:00 AMRAP
Clean (75/55) = .5pt
Clean (95/65#) = 1pt
Clean (135/95) = 3pts
Clean (225/155) = 5pts

Rest 4:00 (extra weights away)

25:00 AMRAP
Switching every 5 reps
50 Calorie Row
50 Lat. Burpees Over Your Bar from the cleans
50 DL (135/95#)
50 Reverse Bodyweight Lunges
50 Push Ups

Two Scores Pts from Cleans + Reps from AMRAP

BootCamp:
WOD 1:
30 min AMRAP
400m Run -Together
30 Slam Ball Squat Thrust
30 T2B/SL T2B/ Pause V-Up
30 Squat + Press
30 Wtd Opposite Shoulder Taps
1/1 Partner Box Push

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 75-80%
(5) 4 x @ 75-80%

Close Grip Bench
(5) 3 x @ 75-80%
(take your time with this its a learning curve movement)

DB S.A. Bent Over Row
(3) x 8/8 @ AHAP

Dumbbell Lateral Flies
(2) 8 x @ AHAP

Dumbbell Curls
(2) 8 x @ AHAP

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