(215) 291-2968 Thursday - Feb 21, 2019

WOD 122618: Stepping Into The New Year.


CrossFit: Strength: Clean Warmup 5 Minutes Clean and Jerk Complex 5 Sets 1 Squat Clean+3 Front Squats+1 Jerk Working Up to heavy Weight 20 Minute Cap including Warmup Conditioning: For Time 21-18-15-12 Cal Row/Bike Kipping Pullups After Each Round Do 10 2xDB Burpees Step Ups (35/25#)(20″) *20 Minute Cap RX+: DB Burpee Step Ups (50/35)

CrossFit:
Strength:
Clean Warmup
5 Minutes

Clean and Jerk Complex
5 Sets
1 Squat Clean+3 Front Squats+1 Jerk

Working Up to heavy Weight

20 Minute Cap including Warmup

Conditioning:
For Time
21-18-15-12
Cal Row/Bike
Kipping Pullups
After Each Round Do 10 2xDB Burpees Step Ups (35/25#)(20″)

*20 Minute Cap

RX+:
DB Burpee Step Ups (50/35)

Hybrid:
WOD 1:
15 Min AMRAP
10 KB DL
20 Alt Plyo Step Ups
10 Ball Slams
5(4Mtn Climber + 1 Push up )

WOD 2:
Same

BootCamp:
WOD 1:
5 RDs @ 1 Station
30 work : 30 Rest
Tire Flips
Alt Plyo Step Ups
Plate G2OH
4Mtn Climber + 1 Push up

WOD 2:
$$$$$ 2-3rd NFT
40 Wtd Flutter Kicks
20 Banded Reverse Flies
40 WTD Bnd Wall Sit Pulses

Weightlifting:
Technique:
Any Footwork Drill * 5 Minutes

Pause in Bottom Split Jerk Pause in Jerk (from the rack)
(3) x 3 – just the bar – light weight

3 Press In Splt (front rack) + 1 Jerk
(7) 3+1 x @ AHAP

Heavy Front Rack Holds – 10 Sec Holds
(5) :10 x @ Like 150% of your Front Squat – I’m not kidding
imagine taking the bar out of the rack and you’re like nope… that heavy.
you do not have to walk it back just hold it up from out of the rack.

Power:
DEADLIFT
(4) 8 x @ 65% of a 1 RM
(1) 8+ x 65% (1-2 reps shy of failure)

Low Bar Good Mornings
(3) 12 x @ AHAP

**ACCESSORIES AS A GROUP**
Suitcase Weighted Step Ups (20″+)
(3) 10/10 x @ AHAP
Weighted Planks
(3) :30-:45 @ AHAP

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