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

WOD 071818: What’s With All The Running?


CrossFit: Strength: 3 Position Snatch + Bonus OHS 1 Squat Snatch High Hang 1 Hang Squat Snatch 1 Squat Snatch 1 OHS Conditioning: For Time 15-12-9 KB Swings (32/24) OHS (115/75) Cal Row 600m Run After Each Round RX+: For Time 15-12-9 KB Swings (32/24) OHS (135/95) Cal Row 600m Run After Each Round Hybrid:

CrossFit:
Strength:
3 Position Snatch + Bonus OHS
1 Squat Snatch High Hang
1 Hang Squat Snatch
1 Squat Snatch
1 OHS

Conditioning:
For Time
15-12-9
KB Swings (32/24)
OHS (115/75)
Cal Row

600m Run After Each Round

RX+:
For Time
15-12-9
KB Swings (32/24)
OHS (135/95)
Cal Row

600m Run After Each Round

Hybrid:
WOD 1:
15min AMRAP
20 S2S Deficit Squats
10 Pull-Ups
15 Push Press
20 V- Ups

WOD 2:
SA DB Overhead Squat

BootCamp:
WOD 1:
Mirror Image for time 200m Run
20 S.A.H. DB C&J (45/30) 20 Wall Balls
400m Run
40 S.A.H. DB C&J
40 Wall Balls
800m Run
40 S.A.H. DB C&J
40 Wall Balls
400m Run
20 S.A.H. DB C&J
20 Wall Balls
200m RUn

Barbell:
Snatch
(2) 1 x @ 70%
(4) 1 x @ 75%

Clean & Jerk
(2) 1+1 x @ 70%
(4) 1+1 x @ 75%

Front Squat
(1) 1 x @ 90%
do plenty of warm up sets to get to this number

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