(215) 291-2968 Friday - Jan 28, 2022

WOD 011918: Reach High!


CrossFit: Strength: Front Squats 10 x @ BB 10 x 50% 8 x @ 60% 6 x @ 70% 4 x @ 80% (3) x 2 @ 90% *25 Minute Time Cap Conditioning: 18 Minute Alt. EMOM (A) M.E. KB Swings (24/16kg) (B) M.E. Calories on Bike (C) M.E. Strict Press (75/55#) (D) M.E. Calories

CrossFit:
Strength:
Front Squats
10 x @ BB
10 x 50%
8 x @ 60%
6 x @ 70%
4 x @ 80%
(3) x 2 @ 90%

*25 Minute Time Cap

Conditioning:
18 Minute Alt. EMOM
(A) M.E. KB Swings (24/16kg)
(B) M.E. Calories on Bike
(C) M.E. Strict Press (75/55#)
(D) M.E. Calories on Rower

RX+:
18 Minute Alt. EMOM
(A) M.E. KB Swings (32/24kg)
(B) M.E. Calories on Bike
(C) M.E. Strict Press (95/65#)
(D) M.E. Calories on Bike

Hybrid:
WOD 1:
3 RFT
200 Meter Run
25 Burpees
200 Meter Run
25 DB Cleans (30/20#)

WOD 2:
18 Minute Alt. EMOM
(A) M.E. KB Swings (24/16kg)
(B) M.E. Calories on Bike
(C) M.E. Strict Press (75/55#)
(D) M.E. Calories on Rower

BootCamp:
WOD 1:
For Time:
1k Row
30 Thrusters (35/25#)
30 V-Ups
60 Skater Jumps
90 Jumping Jacks
* 3 Pull ups after each Exercise

WOD 2:
For Time:
2400m AD
30 KB Swings (28/20k)
30 KB Single Arm Push Press
60 Jumping Lunges
90 Jumping Jacks
*3 Toes to bar After each Exercise

Novem Barbell Club:
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 70% of a 1 RM CJ
(1) 1+1 x @ 70%, 1+1 x @ 75%, 1+1 x @ 80%, 1+1 x @ 85%
(1) 1+1 x @ 70%, 1+1 x @ 75%, 1+1 x @ 80%

Back Squat
(6) 3 x @ 78%

Extra Credit – This is the stuff that makes you BETTER – DO IT
Super Set – 3 RNFT
10 x Weighted Back Extensions
MAX x Strict Toes To Bar (or Knee Raises)
10 x Reverse Crunch – Use A Bench/GHD/Post On Rig

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