(215) 291-2968 Thursday - Jul 29, 2021

WOD 012119: Sliding Into Monday!


CrossFit: Strength: Push Press Warmup to 70% 3×3 at 75% 3×3 at 80% 3×3 at 85% Conditioning: For Time 30 Clean and Jerks (155/105) Every Minute on the Minute Starting with 15 Situps With remaining time do as many C&J as possible Finished with you get to 30. 10 Minute Cap Cashout: Teams of 2

CrossFit:
Strength:
Push Press
Warmup to 70%
3×3 at 75%
3×3 at 80%
3×3 at 85%

Conditioning:
For Time
30 Clean and Jerks (155/105)
Every Minute on the Minute Starting with
15 Situps

With remaining time do as many C&J as possible
Finished with you get to 30.

10 Minute Cap

Cashout:
Teams of 2
80 Cal Bike/Row/Ski
Split up as needed

RX+:
Clean and Jerk (185/125)

Hybrid:
WOD 1:
15 Min AMRAP
20 Alternating Strict Press
20 1.5 Squat Jumps
30 KB swings
1 Min elbow Plank / Reverse Plank
Alt the two diff planks per rd

WOD 2:
Use Dumbbells

BootCamp:
WOD 1:
25min AMRAP
2 Prowler Pushes
20 Alternating Strict Press
20 1.5 Squat Jumps
30 KB swings
1 Min elbow Plank / Reverse Plank
CN- Switch each rd

WOD 2:
$$$ 2-3 NFT $$
40 Banded Wtd Wall Sit Pulses
10-15 Iron Men
30-60s ACTIVE Bar hang

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

Snatch Grip Push Press
(5) x 3 @ challenging load

1 Snatch DL + 2 Low Hang Snatches + 2 Overhead Squats
take 5-7 sets to build to a heavy complex

Power:
BACK SQUAT
(4) 8 x @ 65% of a 1 RM
(1) 8+ x 65% (1-2 reps shy of failure)

RDL’s
(3) 12 x @ AHAP

**ACCESSORIES AS A GROUP**
Weighted Back Racked Forward Lunges (lunge in Place)
(3) 10/10 x @ AHAP
Weighted Hollow Rocks
(3) 20 Rocks AHAP

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