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

WOD 072718: Snatch Magic and Super Wall Balls.


CrossFit: Strength: 2 Low Hang Squat Snatches 5 Sets Working Up to Heavy Weight Conditioning: 3 RFT 30 Situps 20 Burpees 10 Power Snatches (115/80) After 3 Rds immediately Finish with 1k Row RX+: 3 RFT 15 T2B 20 Burpees 10 Power Snatches (135/95) After 3 Rds immediately Finish with 1k Row Hybrid: WOD 1:

CrossFit:
Strength:
2 Low Hang Squat Snatches
5 Sets
Working Up to Heavy Weight

Conditioning:
3 RFT
30 Situps
20 Burpees
10 Power Snatches (115/80)

After 3 Rds immediately
Finish with 1k Row

RX+:
3 RFT
15 T2B
20 Burpees
10 Power Snatches (135/95)

After 3 Rds immediately
Finish with 1k Row

Hybrid:
WOD 1:
15 Min AMRAP
4 Super WB
8 Chin ups
16 Kb Swings
200 m Run

WOD 2:
DB Snatches

BootCamp:
WOD 1:
3x6min AMRAP
4 Super WB
8 Chin ups
16 Kb Swings
400m Run after every AMRAP

Cashout:
A1- 1.5 Bicep Curls
A2- Banded Pause Lat Pull Down
A2 – Banded Tricep Ext

Barbell:
Snatch
(5) 2 x @ 75%

Clean Deadlift + High-Hang Clean +-Clean
5 x (1+1+1) @ 70%

Halting Snatch-Deadlift + Finish
(5) 3 x @ 100% (snatch or feeling)

Front Squat
75%x3, 80%x1, 75%x3, 83%x1, 75%x3, 85%x1

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