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

WOD 121918: DON’T LIE, YOU LOVE US!!!!!


CrossFit: Strength: Deadlifts (5) AMRAP @ 80% Every Set Go to a Max Effort 1-2 reps away from Failure. Conditioning: 16:00 EMOM M.E. Double Unders (sub singles, ssds) M.E. Weighted Step Ups (1x KB 24/16kg) M.E. Wt. Hollow Rocks (25/15#) M.E. Calorie Ski or Bike RX+: 16:00 EMOM M.E. Double Unders (sub singles, ssds) M.E.

CrossFit:
Strength:
Deadlifts
(5) AMRAP @ 80%
Every Set Go to a Max Effort 1-2 reps away from Failure.

Conditioning:
16:00 EMOM
M.E. Double Unders (sub singles, ssds)
M.E. Weighted Step Ups (1x KB 24/16kg)
M.E. Wt. Hollow Rocks (25/15#)
M.E. Calorie Ski or Bike

RX+:
16:00 EMOM
M.E. Double Unders (sub singles, ssds)
M.E. Weighted Step Ups (1x KB 24/16kg)
M.E. Wt. Hollow Rocks (25/15#)
M.E. Calorie Ski or Bike

Hybrid:
WOD 1:
16 Min AMRAP
Start at 18 Ladder Down by 3
Curl and Press
Wtd SL Sit Ups
1 Curtsey Lunge + 1 Squat

WOD 2:
Same

BootCamp:
WOD 1:
18 Min AMRAP
18 Ladder Down by 3
Curl and Press
Wtd SL Sit Ups
1 Curtsey Lunge + 1 Squat

WOD 2:
3x500m Row
Best time of 3

Weightlifting:
Technique:
Any Footwork Drill * 5 Minutes

Tall Jerks w/ pause in jerk finish
(5) x 3 – just the bar – light weight to mod

2 Jerks Drives + 1 Jerk
take 5-7 sets to build to ahap

Power:
DEADLIFT
(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)
Good Mornings
(3) 8 x @ AHAP

**ACCESSORIES AS A GROUP**
Suitcase Weighted Step Ups (20″+)
(3) 6/6 x @ AHAP
Weighted Planks
(3) 1:00 @ AHAP

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