(215) 291-2968 Thursday - Feb 21, 2019

WOD 082517: Taters for the win!


CrossFit: Strength: Bench Press 5 x @ Barbell 5 x @ 55%-60% 5 x @ 65% 5 x @ 75% 3 x @ 80% 3 x @ 85% 3+ x @ 90% (use a spotter) Conditioning: 3 RFT A) 600 Meter Runs B) 15 Clean & Jerks (115/75#) C) 75 Double Unders *18 Minute Time

CrossFit:
Strength:
Bench Press
5 x @ Barbell
5 x @ 55%-60%
5 x @ 65%
5 x @ 75%
3 x @ 80%
3 x @ 85%
3+ x @ 90% (use a spotter)

Conditioning:
3 RFT
A) 600 Meter Runs
B) 15 Clean & Jerks (115/75#)
C) 75 Double Unders

*18 Minute Time Cap

RX+
3 RFT
A) 600 Meter Runs
B) 15 Clean & Jerks (135/95#)
C) 75 UB Double Unders

*18 Minute Time Cap

Hybrid:
WOD 1:
12 Minute AMRAP
10 Cal Bike
10 KB Taters (24/16)
10 Situp and Press (25/15)
10 Double Unders (30 S, 5SSD)

WOD 2:
3 RFT
A) 600 Meter Runs
B) 15 DB Clean & Jerks (30/20#)
C) 75 Double Unders

BootCamp:
WOD 1:
6 Minute AMRAP
(5/5) Buglarian Split Squats on Box
10 V-Ups

90 Sec Rest

6 Minute AMRAP
10 Cal Bike
10 KB Taters (24/16kg)

90 Sec Rest

6 Minute AMRAP
10 Cal Row
10 Situp and Press (25/15#)

90 Sec Rest

6 Minute AMRAP
10 Double Unders (30 S, 5SSD)
(Try to encourage Double Unders)
10 Pullups

Novem Barbell Club:
2 Snatches from the blocks (at the knee just above or below)
build to a 70 – 75%
then drop sets
(3) x 2 @ 70-75%

Clean RDLs
(5) x 5 @ based on feel or 70-80% of 1 RM Clean

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

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