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

WOD 092319: Almost Eva, Almost Diane.


CrossFit: Conditioning: Teams of Two For Time 21 Deadlifts (225/155#) 21 Hand Release Push-Ups (each partner) 15 Deadlifts 15 Push-Ups (each partner) 9 Deadlifts 9 Handstand Push-Ups (each partner) 18 Pike Push Ups (each partner) 21 Deadlifts 21 Pull Ups (each partner) 15 Deadlifts 15 Chest To Bar Pull Ups (each partner) 9 Deadlifts 9

CrossFit:
Conditioning:
Teams of Two
For Time
21 Deadlifts (225/155#)
21 Hand Release Push-Ups (each partner)
15 Deadlifts
15 Push-Ups (each partner)
9 Deadlifts
9 Handstand Push-Ups (each partner) 18 Pike Push Ups (each partner)
21 Deadlifts
21 Pull Ups (each partner)
15 Deadlifts
15 Chest To Bar Pull Ups (each partner)
9 Deadlifts
9 Strict Pull Ups (each partner)

  • 10 Burpees Each every 3:00 minutes.

BootCamp:
WOD 1:
Partner ROWING + Biking EVA
5rds
1000m Row/2000 m Bike
30 HVY KB Swings (32/24)
30 Pull Ups

One Partner is rowing while the other bikes!
May not start swings or pull ups until both partners are off
Split Swings and pull ups how you like

Weightlifting:
Oly:
Snatch
Build up to a heavy Single – then
(5) 2 x 75-80% of the days best
* No more than 20 Minutes

Clean & Jerk
Build up to a heavy 1+1 – then
(3) 1+1 of the days best
* No more than 20 Minutes

Power:
Bench Press
(2) Burn Out reps x @ 70% (same as last week)
warm up with sets of 5 reps then when you get to 70% AMRAP that mess!!

Close Grip Bench Press (In line with the shoulders, use more triceps)
(2) 8-10 reps x @ 70%

Spoto or JM Bench Press (tricep blaster – bench + Skull crusher)
(3-5) 8-10 reps x @ 60% (still learning this movement)

Dumbbell Lat Pull Overs
(3) 10 x @ AHAP

DB Front Raises
(2) x 12 @ AHAP
DB Skull Crushers
(2) x 12 @ AHAP

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