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WOD 081718: Filthy Friday


CrossFit: Movement Prep: 1 Rd 1 Minute on Bike/Row 5/5 Step Ups 5 Jumping Pullups 5 Wallballs 5 KB Swings 5 Super Mans Conditioning: Filthy Fifty For Time 50 Box jumps (24/20″) 50 Jumping pull-ups 50 Kettlebell swings (24/16kg) 50 Walking Lunge (bw) 50 Knees to elbows 50 Push press, (45/35#) 50 Back extensions (Sub

CrossFit:
Movement Prep:
1 Rd
1 Minute on Bike/Row
5/5 Step Ups
5 Jumping Pullups
5 Wallballs
5 KB Swings
5 Super Mans

Conditioning:
Filthy Fifty
For Time
50 Box jumps (24/20″)
50 Jumping pull-ups
50 Kettlebell swings (24/16kg)
50 Walking Lunge (bw)
50 Knees to elbows
50 Push press, (45/35#)
50 Back extensions (Sub Arch Ups)
50 Wall ball shots (20/14#) 10Ft
50 Burpees
50 Double unders (sub 150 Singles, 25 SSDs)

RX+:
Same

Hybrid:
WOD 1:
Same

BootCamp:
WOD 1:
CHIPPER
50 Slam Balls
50 OHWL
50 Spiderman Mountain Climbers
50 Shuffle Touchdowns
50 Push Press
50 Sprinter Sit ups
50 Box Jumps
50 Alt Side Lunges
50 Squat and Curl
50 Weighted Russian Twist
Everyone Finishes On – 50 Burpees

Barbell Class:
Snatch
70%x2, 75%x2, 80%x1, 85%x1, HS; 90%x2x2 (% of HS)

Clean & Jerk
70% x (2+1), 75% x (2+1), 80%x1, 85%x1, HS; 90% x (2+1) x 2 (% of HS)

Back-Squat
83%x4, 88%x1, 83%x4, 91%x1, 83%x4, 93%x1

Push-Press
75%x5x5

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