(215) 291-2968 Wednesday - Feb 20, 2019

WOD 122918: 3,2,1…ROTATE!!!


CrossFit: Conditioning: Teams of 2 25 Minute AMRAP Group A 10 T2B 4 Alt D Ball Over Shoulder (80/60) Group B 10 Cal Bike 4 HSPUs (Sub Strict DB Press 35/25) Group C 10 Alt DB Snatch (50/35) 1 Rope Climb (Sub 3 Strict Pullups) 1 Person Works 1 Person Rests BootCamp: WOD 1: 30

CrossFit:
Conditioning:
Teams of 2
25 Minute AMRAP
Group A
10 T2B
4 Alt D Ball Over Shoulder (80/60)

Group B
10 Cal Bike
4 HSPUs (Sub Strict DB Press 35/25)

Group C
10 Alt DB Snatch (50/35)
1 Rope Climb (Sub 3 Strict Pullups)

1 Person Works 1 Person Rests

BootCamp:
WOD 1:
30 min EMOM
Cardio City Partner Edition
A – Cal Row
B – Forward Backward Sprint
C- Jump Rope
D- Cal Bike
E- Burpees
Alternate Movements

Cashout:
$$$$$
“Serrano Special” – Plate Push Relay

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) 10 x @ 60% of a 1 RM

BENCH PRESS
(3) 10 x @ 60% of a 1 RM

**ACCESSORIES AS A GROUP**
SUPER SET THESE: 2 Sets of 10 reps for each
Suitcase Weighted Box Jumps (as high as possible)
Incline DB Bench Press @ AHAP
Suitcase Weighted Reverse Lunges @ AHAP
Incline DB Chest Flies @ AHAP

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