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

WOD 121518: Saturday Is For The Sagittarius.


CrossFit: Teams Of Two For Time: 3000 meter Row or 4500 Meter Bike Then, 20 Rounds of: 11 Toes To Bar 20 Air Squats 16 Kettlebell Swings (24/16kg) BootCamp: 10rds 30s per round – Partners Alternate Rounds Plate Push Box Shuffle S.A. OH Sit Up Thrusters Plank Ups 30s between stations – total reps at

CrossFit:
Teams Of Two
For Time:
3000 meter Row or 4500 Meter Bike
Then, 20 Rounds of:
11 Toes To Bar
20 Air Squats
16 Kettlebell Swings (24/16kg)

BootCamp:
10rds
30s per round – Partners Alternate Rounds
Plate Push
Box Shuffle
S.A. OH Sit Up
Thrusters
Plank Ups
30s between stations – total reps at end

Weightlifting:
Technique:
Snatch
Build up to a heavy Single – then
(2) 1 x @ 80%, 1 x @ 85%, 1 x @ 90% – of the days best
* No more than 20 Minutes

Clean & Jerk
Build up to a heavy 1+1 – then
(2) 1+1 x @ 70%, 1+1 x @ 75%, 1+1 x @ 80% – of the days best
* No more than 20 Minutes

Power:
BACK SQUAT
(3) 5 x @ 75%

BENCH PRESS
(3) 5 x @ 75%

**ACCESSORIES AS A GROUP**
SUPER SET THESE: 3 Sets of 12 reps for each
Suitcase Weighted Box Jumps (as high as possible)
Incline DB Bench Press @ AHAP
Suitcase Weighted Reverse Lunges @ AHAP
Incline DB Chest Flies @ AHAP

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