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

WOD 081518: Agility & Cleaning!


CrossFit: Strength: Front Squats 3 Rds 5@ 75%, 3@80%, 1@85% Conditioning: 4 RFT 5 Power Cleans (155/105) 10 C2B Pullups 30 Air Squats 1 Minute Rest after Each Rd RX+: 4 RFT 5 Power Cleans (185/135) 5 RIng Muscle Ups 20 Alt Pistols 1 Minute Rest after Each Rd Hybrid: WOD 1: 15 min AMRAP

CrossFit:
Strength:
Front Squats
3 Rds
5@ 75%, 3@80%, 1@85%

Conditioning:
4 RFT
5 Power Cleans (155/105)
10 C2B Pullups
30 Air Squats

1 Minute Rest after Each Rd

RX+:
4 RFT
5 Power Cleans (185/135)
5 RIng Muscle Ups
20 Alt Pistols

1 Minute Rest after Each Rd

Hybrid:
WOD 1:
15 min AMRAP
10 Curls
12 Cal SKi
16 Duck Under Squat
18 KB Swings
1 min Plank Hold

WOD 2:
Use Dumbbells for Cleans

BootCamp:
WOD 1:
15 min AGILITY
Cross Behind
5/5 S.L. Jumps to Plate
Cross Behind
5/5 S.A. OH Sit ups

WOD 2:
25min EMOM
A- Cal SKI
B – Hang DB C+J
C – Duck Under Squat
D- KB Swings
Everyone together – Plank Hold

Barbell Class:
Front Squat + Jerk
(2+1)-RM

-Snatch High-Pull +-Hang-Snatch
75% x (1+1) x 5

Power-Clean
2RM

Jump-Squat
85%x2x5

 

 

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