(215) 291-2968 Wednesday - Apr 24, 2019

WOD 121517: Fight Gone Bad


CrossFit: Conditioning: Fight Gone Bad 3 Rds 1 Minute @ each station (A) Wall Ball (20/14#) 10ft (B) Sumo Deadlift High Pull (75/55#) (C) Box Jumps (20″) (D) Push Press (75/55#) (E) Calorie Row 1 Minute Rest after Each Rd Cashout 3 NFT Side Lying V-Ups (20/20) Banded Tricep Pulldowns Weighted Single Leg Glute Bridges

CrossFit:
Conditioning:
Fight Gone Bad
3 Rds
1 Minute @ each station
(A) Wall Ball (20/14#) 10ft
(B) Sumo Deadlift High Pull (75/55#)
(C) Box Jumps (20″)
(D) Push Press (75/55#)
(E) Calorie Row

1 Minute Rest after Each Rd

Cashout
3 NFT
Side Lying V-Ups (20/20)
Banded Tricep Pulldowns
Weighted Single Leg Glute Bridges
w/ DB (20/20)

BootCamp:
WOD 1:
CHIPPER
80 DOUBLE UNDERS
70 SKATER JUMPS
60 JUMPING LUNGES
50 SSD KNEE TUCKS
40 DB HANG SQUAT CLEANS (35/25) 30 DB SNATCH
20 STRICT PRESS
10 LATERAL SHOULDER RAISES (20/10) 5 ROPE CLIMBS
1 BURPEE
30/35 MINS CAP

Novem Barbell Club:
Jerk (out of the rack)
Build up to 70% – either feelings or 1 RM Jerk
(1) 3 x @ 73%, (1) 2 x @ 76%, (1) 1 x @ 79%
(1) 3 x @ 75%, (1) 2 x @ 78%, (1) 1 x @ 81%
(1) 3 x @ 77%, (1) 2 x @ 80%, (1) 1 x @ 83%
(1) 1 x @ AHAP!!!!!

Drop To Split
(4) x 3 @ a feeling, try and beat last week- this will be a learning curve.
video
(work on dropping quickly down – no bounce – just drop)
(keep that trunk upright and work on the abdominal brace.)

Back Squat
(1) 10 x @ 63%
(1) 8 x @ 68%
(1) 6 x @ 73%

Jumping Back Squat
(3) 3 x @ 20% of 1 RM Back Squat

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