(215) 291-2968 Sunday - Mar 24, 2019

WOD 100317: Happy 6th Birthday Novem!


CrossFit: Strength: Clean Warmup 5 Minutes 1) 6 Minute Clean EMOM Hang Power Clean + 1 Power Clean (75% of 1RM) 90 Sec Rest Between 1 and 2 2) 6 Minute Front Squat EMOM 1 Pause at Bottom Front Squat + 1 Front Squat (Same weight as above) Conditioning: 4 Minute AMRAP 3 Rds 12

CrossFit:
Strength:
Clean Warmup
5 Minutes

1) 6 Minute Clean EMOM
Hang Power Clean + 1 Power Clean (75% of 1RM)

90 Sec Rest Between 1 and 2

2) 6 Minute Front Squat EMOM
1 Pause at Bottom Front Squat + 1 Front Squat
(Same weight as above)

Conditioning:
4 Minute AMRAP
3 Rds
12 DL (95/65)
9 Hang Power Cleans
6 Push Jerks
ME Burpees with Remaining Time

2 Minute Rest

4 Minute AMRAP
2 Rounds
12 DL (135/95)
9 Hang Power Cleans
6 Push Jerks
ME Burpees with Remaining Time

RX+:
4 Minute AMRAP
3 Rds
12 DL (135/95)
9 Hang Power Cleans
6 Push Jerks
ME Burpees with Remaining Time

2 Minute Rest

4 Minute AMRAP
2 Rounds
12 DL (155/105)
9 Hang Power Cleans
6 Push Jerks
ME Burpees with Remaining Time

BootCamp:
WOD 1:
10 Minute AMRAP
Ladder Up by 3
KB Swings
Burpees
Cal Row

WOD 2:
4 RFT
20 Battle Ropes (1,2,3….)
40 Double Unders (120S, 20SSD)
20 HR Pushups
40 Air Squats

20 Minute Cap

Barbell Mechanics:
Introdusctions
Name and Why are we here….

Group Mobility

Muscle Snatch – demo video
(5) x 3 – just the bar – light weight

Tall Snatch – demo video
(5) x 3 – just the bar – light weight

2x High or Mid Thigh Hang Snatch (squat or power)
*With remaining time – work up to light – moderate
the weight shouldn’t be a challenge – the bar should be
fast, light and the bar path accurate.

 

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