(215) 291-2968 Tuesday - May 21, 2019

WOD 091817: Monday Grind!


CrossFit: Strength: 1) Push Press 3 x @ 65% 3 x @ 70% (2) 3 x @75% 2) Push Jerk (5) x 1 @ AHAP Conditioning: 5RFT 400m Run ME Back Squats (80%of BW) (from the floor) ME Kipping Pullups RX+ 5RFT 400m Run ME Back Squats (100% of BW) ME C2B Pullups Hybrid: WOD

CrossFit:

Strength:
1) Push Press
3 x @ 65%
3 x @ 70%
(2) 3 x @75%

2) Push Jerk
(5) x 1 @ AHAP

Conditioning:
5RFT
400m Run
ME Back Squats (80%of BW) (from the floor)
ME Kipping Pullups

RX+
5RFT
400m Run
ME Back Squats (100% of BW)
ME C2B Pullups

Hybrid:

WOD 1:
WOD1
10 Minute AMRAP
5 Box Jumps
10 Cal Bike
15 Pike Pushups

WOD 2:
Same As CF

BootCamp:

WOD 1:
4 RFT
15 KB Swings
20 Goblet Reverse Lunges
20 Goblet Squats

1 Minute Plank Hold After Each Round

WOD 2:
12 Minute ALT ME EMOM
1) Battle Rope Burpees
2) Box Jumps
3) Cal Bike
4) Wallballs (20/14)

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
(6) x 3 @ 73-78%
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 @ 78-81% of 1 RM Clean

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