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

WOD 051718: Short But Sweet.


CrossFit: Strength: Deadlifts 9 @55% 7@65% 5@75% 3@85% Conditioning: 4 RFT 12 DB Snatch (50/35) 10 T2B 8 Ring Dips 1 Minute Rest After Each Round RX+: 4 RFT 12 DB Snatch (5035) 10 T2B 4 Ring Muscle Ups 1 Minute Rest After Each Round Hybrid: WOD 1: 18 Min 100m OHWL Cash in Then

CrossFit:
Strength:
Deadlifts
9 @55%
7@65%
5@75%
3@85%

Conditioning:
4 RFT
12 DB Snatch (50/35)
10 T2B
8 Ring Dips
1 Minute Rest After Each Round

RX+:
4 RFT
12 DB Snatch (5035)
10 T2B
4 Ring Muscle Ups
1 Minute Rest After Each Round

Hybrid:
WOD 1:
18 Min
100m OHWL Cash in
Then AMRAP
30 Kb Swings
20 Hanging Knee Circles
30 Box Jumps

WOD 2:
Same

BootCamp:
WOD 1:
20 Min
100m OHWL Cash in
Then AMRAP
30 Kb Swings
20 Hanging Knee Circles
30 Box Jumps
CASHOUT 100m OHWL @ 20min

WOD 2:
$$$$ 2-3rds
10/10 Kickstand DL
Bear Crawl Ball Push
15 Banded rows

Barbell Mechanics:
Clean & Jerk
2 x @ 60%
2 x @ 65%
(2) 1 x @ 70%
(2) 1 x @ 75%

Clean Shrugs
(3) 5 x @ 112-115%

RDL
(4) 5 x @ 66-70% – 1RM Clean

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