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WOD 121818: Pushing & Pulling


CrossFit: Strength: 12 Minute EMOM 1 Power Clean + 2 Push Press + 2 Push Jerks work up in weight – let’s get weird Conditioning: 3 Rounds – 4 Minutes to Complete: (A) 15 Wall Balls (20/14#) 10ft (B) 10 Ring Dips (C) 10 Hang Power Clean (135/95#) Finish waaaaaaay earl? Use your time wisely

CrossFit:
Strength:
12 Minute EMOM
1 Power Clean + 2 Push Press + 2 Push Jerks
work up in weight – let’s get weird

Conditioning:
3 Rounds – 4 Minutes to Complete:
(A) 15 Wall Balls (20/14#) 10ft
(B) 10 Ring Dips
(C) 10 Hang Power Clean (135/95#)
Finish waaaaaaay earl? Use your time wisely and AMRAP, Plank it out, etc.
*1:00 Rest Between Rounds

RX+:
3 Rounds – 4 Minutes to Complete:
(A) 15 Wall Balls (25/20#) 10ft/9ft
(B) 5 Muscle Ups (ring or Bar)
(C) 10 Hang Power Clean (155/105#)
*1:00 Rest Between Rounds

Hybrid:
WOD 1:
10 Min AMRAP
5 SSD V-Ups
10 DB Snatches
15 Air Squats
20 Reverse Lunges

WOD 2:
3 Rounds – 4 Minutes to Complete:
(A) 15 Wall Balls (20/14#) 10ft
(B) 10 Ring Dips
(C) 10 DB Touch Squat Cleans (35/25#)
*1:00 Rest Between Rounds

BootCamp:
WOD 1:
4rd – 40w/20r – 1 min b/n rds
Med/Dball Squats
Plank Push Drag
Seesaw Row
Alt Plyo Step Ups
Broad Jump + Back Pedal
Straight bar Dips

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

1 Clean Pulls + 2 Mid-Hang Cleans
(5) x 1+2 @ AHAP

Front Squats
(5) 5 x @ AHAP

Power:
BENCH PRESS
(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)
Dumbbell or KB Rows (2x DB or KB)
(4) 8 x @ AHAP

**ACCESSORIES AS A GROUP**
SUPER SET THESE: 3 Sets of 10 reps for each
DB or Plate Lateral Raises @ AHAP
DB Skull Crushers @ AHAP
DB Alternating Curls @ AHAP

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