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

WOD 052318: Rowing Past Wednesday…


CrossFit: Strength: Deadlift Work Up to Heavy 3 Rep Conditioning: Metcon Ninja 7RFT 11 Wallballs (20/14) 11 Burpees 11 Pullups RX+: Same Hybrid: WOD 1: 16 min AMRAP 200m Run 20 Kb Swings 15 Ring Rows 10 Push Ups 10 Body Saw WOD 2: Same BootCamp: WOD 1: 28 min AMRAP 400m Run 40 Kb

CrossFit:
Strength:
Deadlift
Work Up to Heavy 3 Rep

Conditioning:
Metcon Ninja
7RFT
11 Wallballs (20/14)
11 Burpees
11 Pullups

RX+:
Same

Hybrid:
WOD 1:
16 min AMRAP
200m Run
20 Kb Swings
15 Ring Rows
10 Push Ups
10 Body Saw

WOD 2:
Same

BootCamp:
WOD 1:
28 min AMRAP
400m Run
40 Kb Swings
30 Ring Rows
20 Push Ups
10 Body Saw

Barbell Club:
Snatch off Blocks (mid-thigh)
(4) 3 x @ 70%

Jerk (rack)
(3) 3 x @ 78%
(2) 3 x @ 80-83%

Clean Pull
(5) 3 x @ 100% – 1RM Clean

Back Squat
(4) 4 x @ 80-85%
!! Use the same weight for all sets !!

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo