WOD 011519: Raise Your Hand If You’re Sure.

CrossFit: Strength: Deadlift Warmup to 70% 2×3 at 75% 2×3 at 80% 3×3 at 85% Conditioning: For Time 21-18-15-12-9 Cal Bike/Row Alt DB Snatch (50/35) 20 Abmat Situps after Each Round RX+: DB Snatch (70/50) 10 GHD Sit Ups after Each Rd Hybrid: WOD 1: 20 min AMRAP 8 Pull ups 12 S.L. WTD Sit …

CrossFit:
Strength:
Deadlift
Warmup to 70%
2×3 at 75%
2×3 at 80%
3×3 at 85%

Conditioning:
For Time
21-18-15-12-9
Cal Bike/Row
Alt DB Snatch (50/35)

20 Abmat Situps after Each Round

RX+:
DB Snatch (70/50)
10 GHD Sit Ups after Each Rd

Hybrid:
WOD 1:
20 min AMRAP
8 Pull ups
12 S.L. WTD Sit ups
16 S2S Deficit Plate Squats
20 OHWL
30 Lateral Plate Hops

WOD 2:
SAME

BootCamp:
WOD 1:
20 min AMRAP
8 Pull ups
12 S.L. WTD Sit ups
16 S2S Deficit Plate Squats
20 OHWL
30 Lateral Plate Hops

WOD 2:
Tabata
V -Ups
1 min Rest
1min MAX EFFORT Burpees
1 min Rest
1min MAX EFFORT Burpees

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

1 Clean Pulls + 2 Mid-Hang Cleans
(5) x 1+2 @ AHAP

Front Squats
(5) 5 x @ AHAP

Power:
BENCH PRESS
(1) 5 x @ 50%, (1) 3 x @ 60%
(1) 2 x @ 70%, (1) 1 x @ 75%
(1) 1 x @ 80%
(1) AMRAP x @ 85% (don’t pass 18 reps)

Dumbbell or KB Rows (2x DB or KB)
(4) 8 x @ AHAP

**ACCESSORIES AS A GROUP**
SUPER SET THESE: 3 Sets of 15 reps for each
DB or Plate Lateral Raises @ AHAP
DB Chest Flies @ AHAP
DB Alternating Curls @ AHAP