(215) 291-2968 Thursday - Jan 21, 2021

WOD 050518: Cheers It’s The 5th of May


CrossFit: Teams of 2 7 Minute AMRAP 10 Burpee Jumping Lunges 10 Single Arm DB OHWL (45/25) -90 sec Rest- 7 Minute AMRAP 10 T2B 10 Box Jumps (24/20) -90 sec Rest- 7 Minute AMRAP 10 Cal Row 10 Jumping Ball Slams (30/20) -90 sec Rest- 7 Minute AMRAP 10 Back Squats (95/65) 10 Situp

CrossFit:
Teams of 2
7 Minute AMRAP
10 Burpee Jumping Lunges
10 Single Arm DB OHWL (45/25)
-90 sec Rest-
7 Minute AMRAP
10 T2B
10 Box Jumps (24/20)
-90 sec Rest-
7 Minute AMRAP
10 Cal Row
10 Jumping Ball Slams (30/20)
-90 sec Rest-
7 Minute AMRAP
10 Back Squats (95/65)
10 Situp and Press

*One Person works one person rest switch after 1 rd is completed

BootCamp:
Deck Of Cards
Hearts – Taters
6 Min Coach Warm Up
Diamonds – pull ups
Spade- Eiffel Towers
Club- Burpees
Jokers – 1 min Wall Squat (Both)
Aces – 400m Plate run – 1 plate

Barbell Club:
SINGLET SATURDAY!
Snatch
2 @ 75%
1 @ 80%
1 @ 83%
1 @ 85%
1 @ 83%
1 @ 80%

Clean & Jerk
2 @ 75%
1 @ 80%
1 @ 83%
1 @ 85%
1 @ 83%
1 @ 80%

Snatch Pulls
5 x 6 @ 110-115%

RDL
7 sets x 5 @ 70% (of your clean)

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