(215) 291-2968 Friday - May 24, 2019

WOD 111617: Sprint!


CrossFit: Strength: Front Squats 10 x @ BB 8 x 55% 6 x @ 65% 4 x @ 75% 3 x @ 85% (2) x 2 @ 95% Conditioning: 5 Rounds 2 Minutes – remaining time = rest 🙂 (A) 15 Thrusters (75/55#) (B) 10 Ring Rows RX+: 5 Rounds 2 Minutes – remaining time

CrossFit:
Strength:
Front Squats
10 x @ BB
8 x 55%
6 x @ 65%
4 x @ 75%
3 x @ 85%
(2) x 2 @ 95%

Conditioning:
5 Rounds
2 Minutes – remaining time = rest 🙂
(A) 15 Thrusters (75/55#)
(B) 10 Ring Rows

RX+:
5 Rounds
2 Minutes – remaining time = rest 🙂
15 Thrusters (95/65#)
10 Straight Bar Rows

BootCamp:
WOD 1:
15Mins EMOM
High Knees Sprints in Place M.E.
A) 5 Goblet Squats x3-5s Hold @ Bottom
B) Renegade Rows M.E

WOD 2:
13 Minute AMRAP
16 Sumo KB Rows
6 Strict K2C
50 Double Unders

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

Tall Jerk – demo video
(5) x 3 – PVC- just the bar – light weight

2 Rounds:
10 Air Squats
10 Jumping Squats
5/5 Alternating Jumping Lunges 5 Press in the Splits
5 Jerk Balances

3 Jerk Balances
*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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