(215) 291-2968 Wednesday - Feb 20, 2019

WOD 101817: Muscle Beach and Myofascial Release!


CrossFit: Conditioning: 3 RFT 30 Hang Power Cleans (95/65) 30 Wallballs (20/14) @ 10ft 30 Cal Bike/ 35 Cal Row Cashout: Rowing/Biking Cashout 4 Rounds 40S of Work 20S of Rest 1 Minute Rest RX+: 3 RFT 30 Hang Power Cleans (135/95) 30 Wallballs (20/14) @ 10ft 30 Cal Bike/ 35 Cal Row Hybrid: WOD

CrossFit:
Conditioning:
3 RFT
30 Hang Power Cleans (95/65)
30 Wallballs (20/14) @ 10ft
30 Cal Bike/ 35 Cal Row

Cashout:
Rowing/Biking Cashout
4 Rounds
40S of Work 20S of Rest
1 Minute Rest

RX+:
3 RFT
30 Hang Power Cleans (135/95)
30 Wallballs (20/14) @ 10ft
30 Cal Bike/ 35 Cal Row

Hybrid:
WOD 1:
Same as CF use a Kettlebell

BootCamp:
WOD 1:
16 Minute ALT EMOM
1) 5 Chin Up Negs
2) 10 Ring Pushups
3) 15 V-Ups
4) 30 Mountain Climbers (1,2,3…)

WOD 2:
9 Minute AMRAP
10 Bird Dog Pushups
15 Double Unders
20 Air Squats

Novem Barbell Club:
2 Front Squat + 1 Jerk
Build up to 80%
(2) 3 x @ 80%
(3) 3 x @ 85%

1 Snatch High Pull + 1 Snatch (from Power)
Build up to 70%
(2) 1+1 x @ 70%
(3) 1+1 x @ 75%

Power Clean
Build up to 75%
(2) x 2 @ 75%
(3) x 2 @ 80%

Pausing Clean Pull (Pasue at the Power Position)
(5) x 3@ 103-5%

Movement & Stability:
Introduction to the class and it’s importance.

Myofascial release

Warm Up

Stability

3 Minutes on 1 Minute Off:

Bear

Monkey

Frog

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo