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

WOD 102017: Deadlift PR Train!!!


CrossFit: Strength: Deadlift 5 RDL w/ BB 5@55% 5@65% 3@75% 3@85% 1@90% 1@95% 1@100% + Conditioning: 9 Minute AMRAP 9 Cal Bike 12 SDLHP (95/65) 9 KB Swings (24/16) RX+: 9 Minute AMRAP 9 Cal Bike 12 SDLHP (135/95) 9 KB Swings (32/24) Cashout: 2-3 Rds NOT FOR TIME 1 Minute Hollow Hold 1 Minute

CrossFit:
Strength:
Deadlift
5 RDL w/ BB
5@55%
5@65%
3@75%
3@85%
1@90%
1@95%
1@100% +

Conditioning:
9 Minute AMRAP
9 Cal Bike
12 SDLHP (95/65)
9 KB Swings (24/16)

RX+:
9 Minute AMRAP
9 Cal Bike
12 SDLHP (135/95)
9 KB Swings (32/24)

Cashout:
2-3 Rds NOT FOR TIME
1 Minute Hollow Hold
1 Minute Plank
30 Sec of Rest

Hybrid:
WOD 1:
15 Minute AMRAP
10 Pullups
20 Jumping Lunges
15 Wallballs (20/14)
500m Bike

WOD 2:
Same as CF use a Kettlebell

BootCamp:
WOD 1:
12 Minute AMRAP
Ladder Up by
1, 2, 3of
1 Man Makers
2 Cal Bike
3 Box Jumps Overs

WOD 2:
12 Minute AMRAP
400m Run (500m Row or 1200m Bike)
10 Ring Dips
10 Weighted Step Ups
(2xDB)

Novem Barbell Club:
Snatch
warm up to a Heavy Single for the day – then
(3) 2 x @ 85% – of today’s weight

Clean & Jerk
warm up to a Heavy Single for the day – then
(3) 2 x @ 85% – of today’s weight

Back Squat Wave
build to 81% – then surfs up!
4 x @ 81%
1 x @ 86%
4 x @ 81%
1 x @ 89%
4 x @ 81%
1 x @ 91%

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