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

WOD 112617: Sunday Funday


CrossFit: Strength: Snatch Warm Up Burgener Warm Up – PVC Snatch Magic 1 Snatch DL + 2 High Hang Squat Snatches + 1 OHS (take 18 Minutes to build up to a heavy complex) (try and beat week 3 11/9/17) Conditioning: “Snellen” 3 RFT 400 Meter Run 12 Snatches (95/65#) 21 Pull Ups RX+ “Snellen”

CrossFit:
Strength:
Snatch Warm Up
Burgener Warm Up – PVC

Snatch Magic
1 Snatch DL + 2 High Hang Squat Snatches + 1 OHS
(take 18 Minutes to build up to a heavy complex)

(try and beat week 3 11/9/17)

Conditioning:
“Snellen”
3 RFT
400 Meter Run
12 Snatches (95/65#)
21 Pull Ups

RX+
“Snellen”
3 RFT
400 Meter Run
12 Snatches (135/95#)
21 Chest To Bar Pull Ups

BootCamp:
WOD 1:
18 MIN AMRAP
8 STRICT PULL UPS
16 ALT SINGLE ARMS PRESSES (25/15)
12 ALT F. CURLS DBX2
400MS RUN

WOD 2:
8 MINS AMRAP
30 ALT SINGLE ARM BATTLE ROPE WAVES
30 DOUBLE UNDERS
30S HOLLOW HOLD

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