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WOD 071618: Commence Triceps.


CrossFit: Strength: Super Set Strength A) Bench Press Work Up to Heavy 3 Reps B) Strict Ring Dips Same number of sets as bench (Add Weight if possible) Conditioning: 18 Minute AMRAP 200m Run 16/12 Cal Row 12 C2B Pullups 8 Alt DB Snatch (50/35) RX+: wear a weight vest Hybrid: WOD 1: 16 Min

CrossFit:
Strength:
Super Set Strength
A) Bench Press
Work Up to Heavy 3 Reps

B) Strict Ring Dips
Same number of sets as bench
(Add Weight if possible)

Conditioning:
18 Minute AMRAP
200m Run
16/12 Cal Row
12 C2B Pullups
8 Alt DB Snatch (50/35)

RX+:
wear a weight vest

Hybrid:
WOD 1:
16 Min AMRAP
5 Diamond Push up
10 Deadlift
16 Opposite Toe Touch
20 Box Shuffle

WOD 2:
same

BootCamp:
WOD 1:
8 min AMRAP
5 Ring Dips
10 Deadlift
16 Alt Side Lunges
20 Plank Shoulder Taps

6min AMRAP
Repeat

1min REST btwn all amraps!

WOD 2:
8 Min AMRAP
5 Diamond Push ups
10 Plank Opposite Toe Touch
16 Slider Reverse Lunges
20 Box Shuffle

6min AMRAP
Repeat

Barbell Club:
Snatch
(2) 1 x @ 70%
(2) 1 x @ 75%
(2) 1 x @ 80%

Clean & Jerk
(2) 1 x @ 70%
(2) 1 x @ 75%
(2) 1 x @ 80%

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