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

WOD 121018: Choose Your Own Adventure.


CrossFit: Movement Prep: 3 NFT – With Purpose (do all the movements) 5 Burpee Box Step Ups 5 Beat Swings 5 Wall Ball Shots (20/14#) 10ft 5 Med Ball Cleans (Over the Shoulder) (80/60#) Conditioning: “Death By Athlete’s Choice” EMOM adding 1 rep each minute Pick Only One Of These Options: Burpee Box Jumps (24/20″)

CrossFit:
Movement Prep:
3 NFT – With Purpose (do all the movements)
5 Burpee Box Step Ups
5 Beat Swings
5 Wall Ball Shots (20/14#) 10ft
5 Med Ball Cleans (Over the Shoulder) (80/60#)

Conditioning:
“Death By Athlete’s Choice”
EMOM adding 1 rep each minute
Pick Only One Of These Options:
Burpee Box Jumps (24/20″)
Toes To Bar/ K2E/ K2C
Wall Ball Shots (20/14#) 10ft
Med Ball Cleans (Over the Shoulder) (80/60#)

*25:00 Time Cap
We are encourgaging you to get at least 12:00 of work in. If y’all fall short of 12:00,
work backwards back to 1 rep. Meaning = if Susie gets to 7 Toes to Bar at the 7:00 mark and can
not complet 8 reps at the 8th minute work back down to 1. So on minute 9 Susie completes 6 reps,
minute 10, 5 reps, minute 11, 4 reps… etc.

RX+:
same

Ca$hOut:
3 Rounds
1:00 Wt. High Plank
:30 Rest

Hybrid:
WOD 1:
Same Movement Prep

WOD 2:
Med Ball Cleans (60/40#)

BootCamp:
WOD 1:
9 Min EMOM
Bike Cal
Wtd Lunge and Twist
HSNT Plank

9 Min EMOM
Chin Ups
Kb Swings
S.L. Up and Over V-Ups

9min EMOM
Squat w Fwd Press
Cossack DB Rows
Body Saws

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

Snatch Grip Push Press
(5) x 3 @ challenging load

1 Snatch DL + 2 Low Hang Snatches + 2 Overhead Squats
take 5-7 sets to build to a heavy complex

Power:
BACK SQUAT
(2) 8 x @ 73% of a 1 RM
(1) 8+ x 73% (1-2 reps shy of failure)

RDL’s
(3) 10 x @ AHAP

**ACCESSORIES AS A GROUP**
Weighted Back Racked Lunges (lunge in Place)
(3) 16/16 x @ AHAP
Weighted Planks
(3) :45 @ AHAP

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