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Posts Tagged: Philadelphia Weightlifing

  • WOD 092219: How fast can you Burpee?

    WOD 092219: How fast can you Burpee?

    CrossFit: Strength: Warmup to 60% then 5×5 @ 75-80% Conditioning: 4 Minute AMRAP 15 Cal Row 15 Burpees Remaining Time ME OHS (75/55) Rest 3 Minutes 4 Minute AMRAP 15 Cal Bike 15 Burpees Remaining Time ME OHS (95/65) BootCamp: WOD 1: GRIP GAME 28 min AMRAP 20 DB Hang C&J (30/20) 20 Sweeping Lateral

  • WOD 011315: Burpee Pullup!

    WOD 011315: Burpee Pullup!

    CROSSFIT  WOD 1 Hang Power Snatch + OHS  7 Minute EMOM Wave 2-4-6-6-6-4-2 Each Minute Do the Assigned Reps WOD 2 For Time: 3-6-9-6-3 Overhead Squats (135/95#) 6-12-18-12-6 Burpee Pull Ups 12-24-36-24-12 Box Jumps (24/20”)   BARBELL A. Shankle Complex – 4 sets working up from 65% (1) cln deadlift + (3) clean pulls/shrugs (from

  • WOD 011215: Front Squat PRs For Days!

    WOD 011215: Front Squat PRs For Days!

    CROSSFIT Strength Front Squat 5@50% 5@60% 3@75% 3@85% 1@95% 1@100%+ WOD For Time: 3-6-9-12-9-6-3 Push Jerk (115/80#) 60-50-40-30-20-10-5 Double Unders *In between Each Round 20 Air Squats.   BARBELL A. (2)Snatch Pull + (1) HangSn – 2 sets @ 65%, 2 sets @ >70% B. Murder Complex – 6 sets increase wt slowly, start w/

  • WOD 011015: Partner Coaching 100 Burpees!

    WOD 011015: Partner Coaching 100 Burpees!

    CROSSFIT Strength/Skill Snatch EMOM 8 Minutes 1 Power Snatch + 1 Full Snatch + 1 OHS WOD For Time: 3-6-9-6-3 Hang Power Snatch (95/65#) 6-12-18-12-6 Pull Ups 12-24-36-24-12 Double Unders   BARBELL A. Shankle Complex – 4 sets working up from 65% (1) cln deadlift + (3) clean pulls/shrugs (from the knee) then… hang clean

  • WOD 011015: Saturday Team Madness!

    WOD 011015: Saturday Team Madness!

    CROSSFIT Teams of Two 8 Rounds EMOM Power Clean & Push Jerk 1 partner goes on even 1 partner goes on odd minute. Looking for a total score and a max effort. – Then – 15 Minute AMRAP – relay style. 1 Muscle Up or 5 Pull Ups (both options will be considered RX’d if

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