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

WOD 072217: Saturday Feels


CrossFit: Teams of 3 For Time 100 Cal Row 100 Box Jump Overs (20) 100 Power Snatches (75/55) 100 Toes to Bar 100 Power Snatches (75/55) 100 Box Jump Overs (20) 100 Cal AD 1 Person Rest, 1 Person Works, 1 Person Goes on 200m Run *25 Minute Cap BootCamp: Deck of Cards Teams of

CrossFit:
Teams of 3
For Time
100 Cal Row
100 Box Jump Overs (20)
100 Power Snatches (75/55)
100 Toes to Bar
100 Power Snatches (75/55)
100 Box Jump Overs (20)
100 Cal AD

1 Person Rest, 1 Person Works,
1 Person Goes on 200m Run

*25 Minute Cap

BootCamp:
Deck of Cards
Teams of 2
Diamonds: KB Swings
Clubs: Medball Cleans (20/14)
Hearts: Cal Row
Spades: Ball Slams
One Person works one person Rest

Aces: 400m Run (Both)
Jokers: 50 ft Bear Crawl inside gym (Both)

Novem Barbell Club:
2 Rounds – Not for Time *10 minutes
10 x Banded Good Mornings
10/10 Banded X-Walks
Max Hollow Holds (stop at 1 minute)

2 Snatches
take 5-7 sets to build to 75% of your heaviest out of this cylce
then
(3) x 2 @ 75% (OTDB)

1 Clean + 1 Jerk
take 5-7 sets to build to 75% of your heaviest out of this cylce
then
(3) x 2 @ 75% (OTDB)

3 Front Squat
warm up to 75%
then
(4) x 3 @ 80%

4 Split Stance Strict Press
(6) x 4 @ AHAP (try & go heavier than last week)

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