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

WOD 122718: Deadlifts and Arnold Presses.


CrossFit: Strength: Deadlift 5@50% 5@60% 3×3@70% 3×3@75% 3×3@80% Conditioning: For Time 30-20-10 KB Swings (24/16) Thrusters (75/55) HR Pushups RX+: Thrusters (95/65#) Hybrid: WOD 1: 20min AMRAP 10 Alt Arnold Press 10 Front Squats 10 Plank Push Drag 10 Clean Lunges 30 Russian Twists 10 Cal Ski Erg WOD 2: Use DB for Thrusters BootCamp:

CrossFit:
Strength:
Deadlift
5@50%
5@60%
3×3@70%
3×3@75%
3×3@80%

Conditioning:
For Time
30-20-10
KB Swings (24/16)
Thrusters (75/55)
HR Pushups

RX+:
Thrusters (95/65#)

Hybrid:
WOD 1:
20min AMRAP
10 Alt Arnold Press
10 Front Squats
10 Plank Push Drag
10 Clean Lunges
30 Russian Twists
10 Cal Ski Erg

WOD 2:
Use DB for Thrusters

BootCamp:
WOD 1:
9min EMOM
Alt Arnold Press
Front Squats
Plank Push Drag

9min EMOM
Pull Ups
Med Ball Jacks
SL Wtd Sit ups

9min EMOM
Clean Lunges
Ski Erg
Russian Twists

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