(215) 291-2968 Wednesday - Feb 20, 2019

WOD 083017: Pump Up The Volume


CrossFit: Strength: 1 1/4 Front Squat (down – half way up – back down & up) warm up to 65% – then (5) x 5 @ 70-75% of a 1 RM Conditioning: FOR TIME: (A) 50 Thrusters (95/65#) (B) 50 Knees To Elbows (C) 50 Calories on Bike or Row (D) 50 Single Arm OHWL

CrossFit:

Strength:
1 1/4 Front Squat (down – half way up – back down & up)
warm up to 65% – then
(5) x 5 @ 70-75% of a 1 RM

Conditioning:
FOR TIME:
(A) 50 Thrusters (95/65#)
(B) 50 Knees To Elbows
(C) 50 Calories on Bike or Row
(D) 50 Single Arm OHWL (24/16kg)

RX+:
FOR TIME:
(A) 50 Clusters (95/65#)
(B) 50 Toes To Bar
(C) 50 Calories on Bike
(D) 50 Barbell OHWL (95/65#)

Hybrid:

WOD 1:
FOR TIME
1 Mile Run / 2K Row

WOD 2:
FOR TIME:
(A) 50 DB Thrusters (30/20#)
(B) 50 Knees To Elbows
(C) 50 Calories on Bike or Row
(D) 50 DB Single Arm OHWL (30/20#)

BootCamp:

WOD 1:
“Helen”
3 RFT
400m RUn
21 KB Swings (24/16)
12 Pullups

WOD 2:
For Time
800m Run
rest 90 sec
1k Row
rest 90 sec
2400m Bike

Novem Barbell Club:
2 rounds:
10 SL Glute Bridges + :03 hold
10 Hollow Rocks
10 Supinated Theraband Pull Aparts w/:03 Eccentric (palms up thumbs out)
10 Banded Good Mornigs

Back Squat Triples
warm up to 80% of your 1RM
then
(5) x 3 @ 85%

2 Snatch Lift Off + 2 Snatch Deadlift + 2 Hang Snatch Pulls (elbows soft – shoulders HIGH!)
(5) x 1 + 1 + 1 @ 70% of your best Snatch

Tall Cleans
(5) x 2 @ light to modertae (speed under the bar – tippy toes – shoulderd pinned to ears)

Clean Doubles
take 5-7 sets to build to a heavy double for the day
then
(3) x 1 @ 90% (OTDB)

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo