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

WOD 051319: Flying High!


CrossFit: Strength: Clean Warmup 5 Minutes 12:00 Clean & Jerk EMOM 1 Clean + 1 Jerk Push or Spilt go as heavy as possible Conditioning: For Time (A) 30 Cal Bike (B) 30 HSPUs (sub Strict DB Press) 100 Double Unders (Sub 300 s, 50 SSDs) (C) 30 Power Cleans (135/95#) RX+: Strict HSPUs 30

CrossFit:
Strength:
Clean Warmup
5 Minutes

12:00 Clean & Jerk EMOM
1 Clean + 1 Jerk Push or Spilt
go as heavy as possible

Conditioning:
For Time
(A) 30 Cal Bike
(B) 30 HSPUs (sub Strict DB Press)
100 Double Unders (Sub 300 s, 50 SSDs)
(C) 30 Power Cleans (135/95#)

RX+:
Strict HSPUs
30 Power Cleans (155/105#)

Hybrid:
WOD 1:
12 min EMOM
Push ups
Goblet Squats
SSD Knee Tucks
Ball Slams

WOD 2:
(B) 30 HSPUs (sub Strict DB Press)
(C) 30 DB Power Cleans (35/25#)

BootCamp:
WOD 1:
TABATA
Clapping Push ups
Goblet Squats
SSD Knee Tucks
Jumping Ball Slams
Hanging Knee Circles
Cal Ski Erg

1:00 Between Each Station

Weightlifting:
Oly:
Muscle Snatch
(5) 2 x @ AHAP

3-Stop Snatch DL (2″ off floor, hang, mid-thigh)
(5) 3 x @ 100%, *may use straps, :03 hold in each position

Power:
Back Squat
Warm Up to 75-80%
(5) 4 x @ 75-80%

Pause Squats
(5) 3 x @ 75-80%
you shouldn’t need to warm up.

Barbell Hip Thrusts
(3) 10 x @ AHAP

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