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

WOD 122218: Saturdays We Deliver.


CrossFit: Conditioning: Team Hammy! 1,000 meter Row / 1600 Meter Bike 8 Squat Clean-and-Jerks (135/95#) 50 Push-Ups 8 Squat Clean-and-Jerks(135/95#) 50 Sit-Ups 8 Squat Clean-and-Jerks (135/95#) 50 Box Jumps (24/20′) 8 Squat Clean-and-Jerks (135/95#) 50 Pull-Ups 8 Squat Clean-and-Jerks (135/95#) 1,000 meter Row / 1600 Meter Bike BootCamp: Deck of Cards Hearts – Reverse Lunge

CrossFit:
Conditioning:
Team Hammy!
1,000 meter Row / 1600 Meter Bike
8 Squat Clean-and-Jerks (135/95#)
50 Push-Ups
8 Squat Clean-and-Jerks(135/95#)
50 Sit-Ups
8 Squat Clean-and-Jerks (135/95#)
50 Box Jumps (24/20′)
8 Squat Clean-and-Jerks (135/95#)
50 Pull-Ups
8 Squat Clean-and-Jerks (135/95#)
1,000 meter Row / 1600 Meter Bike

BootCamp:
Deck of Cards
Hearts – Reverse Lunge + Step up
Diamonds – 2H Ring Row
Spades- Boat figure 8s
Clubs – CAL Bike
Jokers – 50 Burpees
Aces – 1min Reg, L Side, R Side, Reverse Plank Everything is split how you like EXCEPT plank.

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 @ 80%

BENCH PRESS
(3) 5 x @ 80%

**ACCESSORIES AS A GROUP**
SUPER SET THESE: 3 Sets of 10 reps for each
Suitcase Weighted Box Jumps (as high as possible)
Incline DB Bench Press @ AHAP
Suitcase Weighted Reverse Lunges @ AHAP
Incliline DB Chest Flies @ AHAP

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