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WOD 122917: Hopping Into The Weekend…


CrossFit: Strength: Back Squats 5@60% 5@70% 3@80% 3@85% 1@90% 1@95% 1@ 100+ or Higher Conditioning: 8 Minute AMRAP 10 Ring Dips 20 Wallballs (20/14) @ 10ft 10 Lateral Box Jump Overs (20) RX+: 8 Minute AMRAP 5 Ring Muscle Ups 20 UB Wallballs (20/14) @ 10ft 10 Lateral Box Jump Overs (24) Hybrid: WOD 1:

CrossFit:
Strength:
Back Squats
5@60%
5@70%
3@80%
3@85%
1@90%
1@95%
1@ 100+ or Higher

Conditioning:
8 Minute AMRAP
10 Ring Dips
20 Wallballs (20/14) @ 10ft
10 Lateral Box Jump Overs (20)

RX+:
8 Minute AMRAP
5 Ring Muscle Ups
20 UB Wallballs (20/14) @ 10ft
10 Lateral Box Jump Overs (24)

Hybrid:
WOD 1:
15 Minute AMRAP
500m Row
10 DB Power Cleans & Jerks
20 Jumping Lunges

WOD 2:
Same as CF

BootCmap:
WOD 1:
FOR TIME:
80 JUMPING JACKS
40 TOE TOUCH AB CRUNCHES
40 SIDE TO SIDE PUSH UPS
40 GOBLET SQUATS 20/12K
40 SLAM BALL SLAMS
40 PLANK JACKS
40 BURPEES
80 MOUNTAIN CLIMBERS

WOD 2:
EXTRA WORK – 4RDS
30S ON 30S OFF PLANK HOLD

Novem Barbell Club:
Block Snatch Deload – at the knee
build up to 70% of 1 RM Snatch
(4) 2 x @ 70%

Snatch Pull – fromt he floor
(3) 3 x @ 85%

Overhead Squat
(4) x 2 @ 70% of a 1 RM

Snatch Push Press
(3) 5 x @ 70% of a 1 RM

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