(215) 291-2968 Thursday - Feb 21, 2019

WOD 120718: Because It’s Friday…


CrossFit: Strength: Deadlifts (5) 10 x @ 65% of your 1RM Conditioning: 4 Rounds – 4 Minutes to Complete: (A) 10 Deadlifts (135/95#) (B) 10 DB Burpees 35/25# (C) 20/15 Calories on Bike *1:00 Rest Between Rounds RX+: 4 Rounds – 4 Minutes to Complete: (A) 10 Deadlifts (135/95#) 10 Devil Press (50/35#) (C) 20/15

CrossFit:
Strength:
Deadlifts
(5) 10 x @ 65% of your 1RM

Conditioning:
4 Rounds – 4 Minutes to Complete:
(A) 10 Deadlifts (135/95#)
(B) 10 DB Burpees 35/25#
(C) 20/15 Calories on Bike
*1:00 Rest Between Rounds

RX+:
4 Rounds – 4 Minutes to Complete:
(A) 10 Deadlifts (135/95#)
10 Devil Press (50/35#)
(C) 20/15 Calories on Bike
*1:00 Rest Between Rounds

Hybrid:
WOD 1:
15:00 AMRAP
15 Super Wall Balls
15 Core Crushers
10 Man Makers

WOD 2:
4 Rounds – 4 Minutes to Complete:
(A) 10 Deadlifts (135/95#)
(B) 10 DB Burpees 35/25#
(C) 20/15 Calories on Bike
*1:00 Rest Between Rounds

BootCamp:
WOD 1:
for time
20 Super Wall Balls
20 Core Crushers
15 Man Makers
15 Super Wall Balls
15 Core Crushers
10 Man Makers
10 Super Wall Balls
20 Core Crushers
5 Man Makers

Weightlifting:
Technique:
Muscle Snatch
(3) x 3 – just the bar – light weight

1 Snatch Deadlift + 2 Hang Power Snatch
(5) 1+2 @ Moderate

Power Snatches Doubles
build up to 70%
(5-6) (2) 1 + 1 @ AHAP

Power:
STRICT PRESS
(4) 8 x @ 65% of a 1 RM
(1) 8+ x 65% (1-2 reps shy of failure)

Banded Straight Arm Lat Pull Downs
(4) 12 x @ hardest resistance possible

**ACCESSORIES AS A GROUP**
SUPER SET THESE: 3 Sets of 15 reps for each
DB or Plate Front Raises @ AHAP
DB or Curl Barb Seated Tricep Extensions
DB Hammer Curls

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