(215) 291-2968 Wednesday - May 22, 2019

WOD 071318: Flip Flop


CrossFit: Strength: Super Set Strength A) Back Squats 5-7 Sets to build up to heavy 3 rep B) Kettlebell Windmills (5/5) AHAP Conditioning: For Time 50 Double Unders 5 C2B Pullups 40 Double Unders 10 C2B Pullups 30 Double Unders 15 C2B Pullups 20 Double Unders 20 C2B Pullups 10 Double Unders 25 C2B Pullups

CrossFit:
Strength:
Super Set Strength
A) Back Squats
5-7 Sets to build up to heavy 3 rep
B) Kettlebell Windmills (5/5) AHAP

Conditioning:
For Time
50 Double Unders
5 C2B Pullups
40 Double Unders
10 C2B Pullups
30 Double Unders
15 C2B Pullups
20 Double Unders
20 C2B Pullups
10 Double Unders
25 C2B Pullups

RX+:
For Time
50 Double Unders
10 Ring MUs
40 Double Unders
8 Ring MUs
30 Double Unders
6 Ring MUs
20 Double Unders
4 Ring MUs
10 Double Unders
2 Ring MUs

Hybrid:
WOD 1:
15 Min AMRAP
200/150 Row
10 -25ft Shuttle runs
550/500m Bike
10 Burpees

WOD 2:
Pullups / Ring Rows

BootCamp:
WOD 1:
25 min EMOM
Cardio City 2.0
A – 200/150 Row
B -M.E. Side shuffle
D- 550/500m Bike
C- M.E. Burpees
E- Everyone Rest Together

CASHOUT:
$$$$
M – Pull ups
A2- Banded Lat Pull Downs
A1 – Reverse Fly

Barbell:
Snatch
1 x @ 70%
1 x @ 72%
1 x @ 74%
1 x @ 77%
1 x @ 74%
1 x @ 72%
Clean & Jerk
1 x @ 70%
1 x @ 72%
1 x @ 74%
1 x @ 77%
1 x @ 74%
1 x @ 72%
Clean Pulls
(4) 2 x @ 90%

 

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