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

WOD 121718: Pick It Up, Put It Down.


CrossFit: Strength: Back Squats (5) AMRAP @ 80% Every Set Go to a Max Effort 1-2 reps away from Failure. *20 Minute Cap Conditioning: 5- 10-15-20 (A) Toes To Bar (B) Med Ball Cleans To Over the Shoulder (80/60#) (C) Box Jump Overs (24/20″) RX+: Hybrid: WOD 1: 15:00 AMRAP 5 Pull Ups 10 Alt

CrossFit:
Strength:
Back Squats
(5) AMRAP @ 80%
Every Set Go to a Max Effort 1-2 reps away from Failure.
*20 Minute Cap

Conditioning:
5- 10-15-20
(A) Toes To Bar
(B) Med Ball Cleans To Over the Shoulder (80/60#)
(C) Box Jump Overs (24/20″)

RX+:

Hybrid:
WOD 1:
15:00 AMRAP
5 Pull Ups
10 Alt Arnold Press
15 G2OH

WOD 2:
5- 10-15-20
(A) Toes To Bar
(B) Med Ball Cleans To Over the Shoulder (60/40#)
(C) Box Jump Overs (24/20″)

BootCamp:
WOD 1:
10 min AMRAP
5 Pull Ups
10 Alt Arnold Press
15 G2OH
20 Reverse speed Skater
2min B/N AMRAPS

WOD 2:
10 Min AMRAP
5 SSD V-Ups
10 DB Snatches
15 Air Squats
20 Reverse Lunges

$$$$$ Pizza Game$$$$$
CN- 5 rds – first 4 rds 1min – 30 seconds bn – change penalty exercise each rd

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

Tall Snatch
(5) x 3 – just the bar – light weight

3 Low Hang Snatches
take 5-7 sets to build to a heavy triple

Power:
BACK SQUAT
(1) 5 x @ 50%
(1) 3 x @ 60%
(1) 2 x @ 70%
(1) 1 x @ 75%
(1) AMRAP x @ 80% (don’t pass 18 reps)
RDL’s
(3) 8 x @ AHAP

**ACCESSORIES AS A GROUP**
Weighted Back Racked Lunges (lunge in Place)
(3) 12/12 x @ AHAP
Weighted Planks
(3) 1:00 @ AHAP

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