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WOD 110419: Smoking Hot Gams!


CrossFit: Strength: Front Squat/Back Squat EOMOM warm up to a weight you will use for both movements 3 Front Squats 6 Back Squats Conditioning: 5 RFT (A) 20 Wall Ball Shots (20/14#) (10/9ft) (B) 15/10 Calorie Bike RX+: 5 RFT (A) 20 Wall Ball Shots (30/20#) (10/9ft) (B) 15/10 Calorie Row Hybrid: WOD 1: 16:00

CrossFit:
Strength:
Front Squat/Back Squat EOMOM
warm up to a weight you will use for both movements

3 Front Squats
6 Back Squats

Conditioning:
5 RFT
(A) 20 Wall Ball Shots (20/14#) (10/9ft)
(B) 15/10 Calorie Bike

RX+:
5 RFT
(A) 20 Wall Ball Shots (30/20#) (10/9ft)
(B) 15/10 Calorie Row

Hybrid:
WOD 1:
16:00 AMRAP
10 Curl & Press
20 Wtd Step ups – Shoulder hold(30/20)
10 Cal Row
20 Side Plank Lift
10 Lateral Raises

WOD 2:
Same

BootCamp:
WOD 1:
6RDs
:45W – :15R
2 Handed Sled Pulls
Wtd Step ups – Shoulder hold(30/20)
Ski Erg
Side Plank Lift
No rest B/N Rds

WOD 2:
$$$$
3-4 rds
12 Hammer Curls
20 Banded Tricep Ext
12 Lateral Raises

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

Tall Snatch
(5) x 3 – just the bar – light weight

3 Low Hang Snatches
take 5-7 sets to build to a heavy triple

Power:
BACK SQUAT
(1) 5 x @ 50%
(1) 3 x @ 60%
(1) 2 x @ 70%
(1) AMRAP x @ 75% (don’t pass 20 reps)

RDL’s
(3) 8 x @ AHAP

ACCESSORIES
Weighted Back Racked Lunges (lunge in Place)
(3) 12/12 x @ AHAP
Weighted Planks
(3) 1:00 @ AHAP

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