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WOD 011119: Friday Night Gains.


CrossFit: Strength: Bench Press Warmup to 60% 2×3 at 70% 2×3 at 75% 3×3 at 80% Conditioning: 15 Minute AMRAP 60 Double Unders (180S, 30 SSD) 30 Wallballs (20/14) @ 10ft 16 SA Hang DB C&J (50/35) (8 each side) RX+: 16 SA Hang DB C&J (70/50) (8 each side) Hybrid: WOD 1: 20 Min

CrossFit:
Strength:
Bench Press
Warmup to 60%
2×3 at 70%
2×3 at 75%
3×3 at 80%

Conditioning:
15 Minute AMRAP
60 Double Unders (180S, 30 SSD)
30 Wallballs (20/14) @ 10ft
16 SA Hang DB C&J (50/35) (8 each side)

RX+:
16 SA Hang DB C&J (70/50) (8 each side)

Hybrid:
WOD 1:
20 Min AMRAP
10 Cal Bike
10 Leg Lower Figure 8s
20 Alt Lateral & Front Raises
10 Cal Ski Erg
20 Ball Slams
1 min rest after ea rd

 

BootCamp:
WOD 1:
29min EMOM
Cal Bike
Leg Lower Figure 8s
Alt Lateral and Front Raises
Cal Ski Erg
DBall over Shoulder
Rest

Weightlifting:
Oly:
Muscle Clean
(3) x 3 – just the bar – light weight

1 Clean Deadlift+ 2 Hang Power Cleans
(5) 1+2 @ Moderate

Power Clean Doubles
build up to 70%
(5-6) (2) 1 + 1 @ AHAP

Power:
STRICT PRESS
(3) 5 x @ 78% of a 1 RM
(1) 5+ x 78% (1-2 reps shy of failure)

Dumbbell Lat Pull Overs
(3) 12 x @ AHAP

**ACCESSORIES AS A GROUP**
SUPER SET THESE: 3 Sets of 15 reps for each
DB or Plate Front Raises @ AHAP
DB or Curl Barb Seated Tricep Extentions
DB Hammer Curls

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