(215) 291-2968 Saturday - Feb 23, 2019

WOD 121418: Happy Birthday Babes!


CrossFit: Strength: Pause Frankenstein Front Squats (7) 3 x @ AHAP!!! Might be a little lighter than previous weeks. 3 count in the bottom, up fast!!! 18:00 Cap Conditioning: 2 Rounds – 4:00 AMRAP (A) 10 Alternating DB Strict Press (45/25#) 20 Wt. Suitcase Step Ups (20″) (B) 10 Ring Rows 30 Double Unders (60

CrossFit:
Strength:
Pause Frankenstein Front Squats
(7) 3 x @ AHAP!!!
Might be a little lighter than previous weeks. 3 count in the bottom, up fast!!!
18:00 Cap

Conditioning:
2 Rounds – 4:00 AMRAP
(A)
10 Alternating DB Strict Press (45/25#)
20 Wt. Suitcase Step Ups (20″)
(B)
10 Ring Rows
30 Double Unders (60 Singles, 15 SSDs)
1:00 rest between stations only

RX+:
2 Rounds – 4:00 AMRAP
(A)
10 Alternatinh DB Strict Press (50/35#)
20 Wt. Suitcase Step Ups (20″)
(B)
10 Feet Elevated Ring Rows
30 UB Double Unders
1:00 rest between stations only

Hybrid:
WOD 1:
14:00 AMRAP
10 V-Ups
10 Spiderman Push Ups
20 Cossack Squats
20 Shuffle Touch Down
10 Calorie Row
10 Lateral Jump Squats

WOD 2:
10 Alternatinh DB Strict Press (35/15#)

BootCamp:
WOD 1:
6min AMRAPS
A
Broad Jumps
Seal Walks

B
10 Row
20 Wtd Cossack Squats

C
6 Spiderman Push Ups
15 Shuffle Touch Down

D
5 T2B/V-Up/10 K2C
10 Lateral Squat Jump

WOD 2:
3rd
Box Pike/ Wall Walk/ Handstand Hold
15s Rest
Banded Peek-A-Boo Crunches
15s Rest

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

1 Clean Deadlift+ 2 Hang Power Cleans
(5) 1+2 @ Moderate

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

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

Banded Straight Arm Lat Pull Downs
(4) 10 x @ hardest resistance possible

**ACCESSORIES AS A GROUP**
SUPER SET THESE: 3 Sets of 12 reps for each
DB or Plate Front Raises @ AHAP
DB or Curl Barb Seated Tricep Extentions
DB Hammer Curls

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