(215) 291-2968 Tuesday - May 21, 2019

WOD 122117: Thursday…


CrossFit: Strength: Snatch Complex 5-7 Sets 1 Snatch Lift Off (5 Sec Hold at Knee) 1 Power Snatch Conditioning: 12 Minute AMRAP 10 Ring Pushups 20 Front Rack Lunge (1xKB 24/16) 10 Cal Bike *30 sec Plank after Each Round RX+: 12 Minute AMRAP 5 Ring MUs 20 Front Rack Lunges (135/95) 10 Cal Bike

CrossFit:
Strength:
Snatch Complex
5-7 Sets
1 Snatch Lift Off (5 Sec Hold at Knee)
1 Power Snatch

Conditioning:
12 Minute AMRAP
10 Ring Pushups
20 Front Rack Lunge (1xKB 24/16)
10 Cal Bike
*30 sec Plank after Each Round

RX+:
12 Minute AMRAP
5 Ring MUs
20 Front Rack Lunges (135/95)
10 Cal Bike
*30 sec Plank after Each Round

BootCamp:
WOD 1:
FOR TIME: 15 MINS CAP
1-2-3-4-5-6-7-8-9-10
RENEGADE ROWS (25/15#)
10-9-8-7-6-5-4-3-2-1
BURPEE TUCK JUMPS

WOD 2:
12 MINS WOD
ALTERNATING, 45S ON 15S TRANSITION
AD FOR CALS
STRAIGHT LEGGED SIT UPS AND PRESS (25/15#)
DOUBLE HANDED BATTLE ROPE SLAMS

Barbell Mechanics:
Muscle Clean – demo video
(5) x 3 – just the bar – light weight

Tall Clean – demo video
(5) x 3 – just the bar – light weight

2 Clean Deadlifts with a Pull at the top + 1 Hang Squat Clean + 1 Front Squat
*with the remaining hour.

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