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

WOD 090117: Welcome Fall Season… Welcome


CrossFit: Strength: Back Squat 5 x @ Barbell 5 x @ 55% 5 x @ 65% 5 x @ 75% (3) 5 x @ 80% Conditioning: 10 Minute AMRAP (A) 10 Ring Rows (B) 10 Deadlifts (185/125#) *NO DROPPING AT THE TOP *NO SINGLES – ONLY TOUCH & GO RX+: 10 Minute AMRAP (A) 10

CrossFit:

Strength:
Back Squat
5 x @ Barbell
5 x @ 55%
5 x @ 65%
5 x @ 75%
(3) 5 x @ 80%

Conditioning:
10 Minute AMRAP
(A) 10 Ring Rows
(B) 10 Deadlifts (185/125#)
*NO DROPPING AT THE TOP
*NO SINGLES – ONLY TOUCH & GO

RX+:
10 Minute AMRAP
(A) 10 Straight Bar Rows (feet elevated)
(B) 10 Deadlifts (225/185#)
*NO DROPPING AT THE TOP
*NO SINGLES – ONLY TOUCH & GO

Hybrid:

WOD 1:
3 RFT
200 Meter Run
25 Burpees
200 Meter Run
25 DB Cleans (30/20#)
*15 Minute Time Cap

WOD 2:
10 Minute AMRAP
(A) 10 Ring Rows
(B) 10 KB Deadlifts (32/24kg)

BootCamp:

WOD 1:
10 Minute AMRAP
10/10 DB Snatch (35/25)
7 Box Jumps (20)
20 Situps

2 Minute Rest

10 Minute AMRAP
6 Pullups
8 Burpees on Plate
10 2xKB Deadlifts (24/16)

2 Minute Rest

10 Minute AMRAP
5 A-Frame Pushups
10 Cal Bike
20 Wallballs

Cashout
6 Minute EMOM
A) ME Scissor Kicks
B) 45 Sec Plank

Novem Barbell Club:
2 rounds:
:20 Sorenson Hold
10 Banded Single Leg RDLs
10 Weighted PVC Pass Throughs
10 Sumo Squat to Stand

3 Front Squats + 1 Jerk Drive + 1 Split Jerk
warm up to 70-75% of your best Clean and Jerk
then
(5) x 3 @ 70-75%
Stay strong during this one! This is enduracne to performance overload.
Take your time between the Jerk Drive and Front Squats – but be quick
into the Split Jerk from the Jerk Drive – KEEP THAT TRUNK UPRIGHT!!!

1 Snatch Deadlift + 2 Hang Snatch Pulls + 1 Mid Hang Snatch + 1 OHS
Take 20 Minutes to work up based on how you feel no percents – push yourself – no fails.

Clean Deadlift
(5) x 10 @ 75% of 1 RM Clean

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