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

WOD 101618: Jessi’s Wild Ride & A Fight Gone Bad…


CrossFit: Strength: Push Press 5×10 Working Up to Heavy weight Conditioning: “Fight Gone Bad” 3 Rds 1 Minute Each Station 1 Minute @ each station (A) Wall Ball (20/14#) 10ft (B) Sumo Deadlift High Pull (75/55#) (C) Box Jumps (20″) (D) Push Press (75/55#) (E) Calorie Row RX+: Same Hybrid: WOD 1: 15 Min AMRAP

CrossFit:
Strength:
Push Press
5×10
Working Up to Heavy weight

Conditioning:
“Fight Gone Bad”
3 Rds 1 Minute Each Station
1 Minute @ each station
(A) Wall Ball (20/14#) 10ft
(B) Sumo Deadlift High Pull (75/55#)
(C) Box Jumps (20″)
(D) Push Press (75/55#)
(E) Calorie Row

RX+:
Same

Hybrid:
WOD 1:
15 Min AMRAP
100m Run
10 Burpees
20 Shoulder Squat(30/20)

WOD 2:
Use KB for SDLHP & DB for Push Press

BootCamp:
WOD 1:
12min EMOM
Ski Erg
SSD V-Ups
Jump Rope/ DUBS
SLam Ball CLuster(30/20)

WOD 2:
16min EOMOM
100m Run
10 Burpees
20 Shoulder Squat(30/20)

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

Tall Cleans
(5) x 2 – as heavy as possible

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

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