(215) 291-2968 Friday - Apr 26, 2019

WOD 112017: Quad Damn!


CrossFit: Strength: Front Squat TEST 5 x @ BB 5 x @ 55% 5 x @ 65% 3 x @ 75% 3 x @ 85% 1 x @ 90% 1 x @ 95% (AMRAP or ) 1 x @ 100+% Conditioning: 15 Minute AMRAP 100 Meter Row/200 Meter Bike 10 Ring Push Ups 10 Med

CrossFit:
Strength:
Front Squat TEST
5 x @ BB
5 x @ 55%
5 x @ 65%
3 x @ 75%
3 x @ 85%
1 x @ 90%
1 x @ 95%
(AMRAP or ) 1 x @ 100+%

Conditioning:
15 Minute AMRAP
100 Meter Row/200 Meter Bike
10 Ring Push Ups
10 Med Ball Cleans (20/14#)

RX+:
15 Minute AMRAP
100 Meter Row/200 Meter Bike
10 Ring Push Ups – feet on box
10 Squat Cleans (75/55#)

Hybrid:
WOD 1:
4K Row
*20 Minute Time Cap
!!STAY FOCUSED ON THIS ROW!!

WOD 2:
15 Minute AMRAP
200 Meter Bike
10 Ring Push Ups
10 Med Ball Cleans (20/14#)

BootCamp:
WOD 1:
5 ROUNDS M.E. EMOM
A) 25 LYING LEG RAISE
B) 25 CRUNCHES
C) 40 BATTLE ROPES SIDE TO SIDE WAVES
D) M.E. BURPEES

WOD 2:
3RDS 45s WORK, 15s REST
DEADBUGS
DB RUSSIAN TWISTS

Novem Barbell Club:
Snatch
build up to to find a Double for the day
– take no more than 20 minutes, then move on…

1 High Hang Clean + 1 Clean
build up to 80% – working on being fast under the bar
then – (5) 1+1 x @ 80% – these are full squats

Snatch Deadlift – USE STRAPS!
(5) x 3 @ 115%

Front Squat Wave
build to 85% – then surfs up!
3 x @ 85%
1 x @ 90%
3 x @ 85%
1 x @ 93%
3 x @ 85%
1 x @ 95%

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