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

WOD 101518: Case Of The Mondays…


CrossFit: Strength: Front Squats 5 w/ Barbell Warmup to 65% then Work sets 2×4@73% 2×3@78% 2×2@83% Conditioning: For Time 21-15-9 Power Cleans (95/65) Front Squats 10 Burpees after Each movement RX+: (135/95) Hybrid: WOD 1: 15 Min AMRAP 8 Strict Press 12 Eiffel Tower 16 Deficit Reverse lunges 24 Spiderman Mtn Climber 100m Run WOD

CrossFit:
Strength:
Front Squats
5 w/ Barbell
Warmup to 65%
then
Work sets
2×4@73%
2×3@78%
2×2@83%

Conditioning:
For Time
21-15-9
Power Cleans (95/65)
Front Squats

10 Burpees after Each movement

RX+:
(135/95)

Hybrid:
WOD 1:
15 Min AMRAP
8 Strict Press
12 Eiffel Tower
16 Deficit Reverse lunges
24 Spiderman Mtn Climber
100m Run

WOD 2:
2x DB Power Cleans

BootCamp:
WOD 1:
8min AMRAP
8 2H Ring Row
16 Deficit Reverse lunges
24 Spiderman Mtn Climber

8min AMRAP
6 Str Bar DIps
12 Lateral Squat Jumps
12 Eiffel Towers

8min AMRAP
5 Pike Push ups
10 Triple Pulse Skaters Lunges
10 Plank Opposite Toe Touch

90s Btwn AMRAPs

Barbell Class:
Muscle Snatch
(3) x 3 – just the bar – light weight

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

3 Low Hang Snatches
take 5-7 sets to build to a heavy triple

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