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

WOD 092618: Please Don’t Go…


CrossFit: Strength: 1 Snatch DL + 2 Low Hang Santches + 1 Overhead Squat (5-7) x 1 + 2 + 1 Working up to heavy set. Re-Test From Week 1 Conditioning: 10 Minute AMRAP (A) 40 Calorie Row (B) 30 Toes to Bar (C) 20 Snatches (135/95 lbs) RX+: Same Hybrid: WOD 1: 15min AMRAP

CrossFit:
Strength:
1 Snatch DL + 2 Low Hang Santches + 1 Overhead Squat
(5-7) x 1 + 2 + 1
Working up to heavy set.
Re-Test From Week 1

Conditioning:
10 Minute AMRAP
(A) 40 Calorie Row
(B) 30 Toes to Bar
(C) 20 Snatches (135/95 lbs)

RX+:
Same

Hybrid:
WOD 1:
15min AMRAP
5 Curl Press Tri Ext
16 Wall Ball
10 Push up w 2 Shoulder tap
16 ALT Plyo Step up
1min side plank after every RD

WOD 2:
20/20 Alt DB Snatches (25/15#)

BootCamp:
WOD 1:
5rds
16 Shuffle touchdown
10 Push up w 2 Shoulder tap
16 Wall Ball
10 Knee Circles
16 ALT Plyo Step up
1min side plank after every RD

WOD 2:
3rds 45w:15r
Curls
Banded Tricep Ext
Reverse V-UP

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

3 Press In Splt (front rack) + 1 Jerk
(7) 3+1 x @ AHAP

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