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

WOD 091918: Wednesdays. Leaping Over That Hump!


CrossFit: Strength: 2 Press + 3 Push Press (5) x 2 + 3 @ AHAP Conditioning: (A) 6:00 AMRAP 10 Dumbbell Front Squat (45/25#) 20 Push Ups – 2:00 Rest – (B) 6:00 AMRAP 10 Push Press (95/65#) 20 Pull Ups RX+: DB Front Squats (50/35#) Push Press (115/75#) Hybrid: WOD 1: 12:00 AMRAP 200

CrossFit:
Strength:
2 Press + 3 Push Press
(5) x 2 + 3 @ AHAP

Conditioning:
(A) 6:00 AMRAP
10 Dumbbell Front Squat (45/25#)
20 Push Ups
– 2:00 Rest –

(B) 6:00 AMRAP
10 Push Press (95/65#)
20 Pull Ups

RX+:
DB Front Squats (50/35#)
Push Press (115/75#)

Hybrid:
WOD 1:
12:00 AMRAP
200 Meter Run
10 Curls
10 Med Ball Cleans
10 G2OH
5 Broad Jump + Back Pedal

WOD 2:
(A) 6:00 AMRAP
10 Dumbbell Front Squat (25/15#)
20 Push Ups
– 2:00 Rest –
(B) 6:00 AMRAP
10 DB Push Press (25/15#)
20 Pull Ups

BootCamp:
WOD 1:
Every 5 Min starts with a 200m run then becomes an AMRAP
0-5 Mins
5 Chin Ups
10 Med Ball Cleans
5-10
10 G2OH
5 Broad Jump + Back Pedal
-2 MIN REST AND SCORES-
12-17
5 Broad Jump+ Back Peddle
10 G20H
17-22 mins
10 Med Ball Cleans
5 Chin Ups

Cashout:
3RD
30w:15R
Sit Up + Press
Reverse Plank
Russian Twists

Barbell Class:
Any Footwork Drill * 5 Minutes

Pause in Bottom Split Jerk Pause in Jerk (from the rack)
(3) x 3 – just the bar – light weight

Jerk Doubles
take 5-7 sets to build to a double

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