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

WOD 092518: Squats on Squats on Squats.


CrossFit: Strength: 5 x Super Set 1A) Back Squats 5 x @ AHAP – Have fun go up every set – Find a 5RM *SPOT EACH OTHER!!!! 1B) Barbell Curls -3-4 sets focus on the squats 10 x @ AHAP Conditioning: 6RFT 200 Meter Sprint 10 Back Squats (115/75#) RX+: 10 Back Squats (135/95#) Hybrid:

CrossFit:
Strength:
5 x Super Set

1A) Back Squats
5 x @ AHAP – Have fun go up every set – Find a 5RM
*SPOT EACH OTHER!!!!

1B) Barbell Curls -3-4 sets focus on the squats
10 x @ AHAP

Conditioning:
6RFT
200 Meter Sprint
10 Back Squats (115/75#)

RX+:
10 Back Squats (135/95#)

Hybrid:
WOD 1:
20 Min AMRAP
5 Pull ups
10 S.A Hang C&J
20 X-Sit Ups
15 SDLHP
30 Russian Twists

WOD 2:
Double KB Goblet Squats

BootCamp:
WOD 1:
19 Min AMRAP
5 Pull ups
10 S.A Hang C&J
15 SDLHP
100m Weighted Run ( 30/20)

Cashout That Core:
3rds 30w: 30 Rest
X Sit ups
Russian Twists
Plank Shoulder Taps

Barbell Class:
Muscle Clean – demo video
(3) x 3 – just the bar – light weight

Front Squats
(5) 5 x @ AHAP

2 Clean Pulls + 2 Cleans
(5) x 3 @ AHAP

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