(215) 291-2968 Tuesday - Jan 26, 2021

WOD 112319: Rise Up, Do Work!


CrossFit: Conditioning: 30:00 AMRAPm- Teams of Two 20 V-Ups 20 Ground to Overhead (95/65#) 20 Overhead Squats (95/65#) 20 calorie Bike 60 Double-Unders BootCamp: WOD 1: No Rest For The Wicked For Time – Teams of 2 1 working – 1 holding a plank (however) 100 Ball Slams (30/20#) 100 Wall Balls 100 Push Ups

CrossFit:
Conditioning:
30:00 AMRAPm- Teams of Two
20 V-Ups
20 Ground to Overhead (95/65#)
20 Overhead Squats (95/65#)
20 calorie Bike
60 Double-Unders

BootCamp:
WOD 1:
No Rest For The Wicked
For Time – Teams of 2
1 working – 1 holding a plank (however)
100 Ball Slams (30/20#)
100 Wall Balls
100 Push Ups
100 Ground To Overhead (plate)
100 Box Jumps

Weightlifting:
Oly:
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 a heavy 1+1 – then
(2) 1+1 x @ 70%, 1+1 x @ 75%, 1+1 x @ 80% – of the days best
* No more than 20 Minutes

**ACCESSORIES AS A GROUP**

Power:
BACK SQUAT
(5) 5 x @ 70-80%

BENCH PRESS
(5) 5 x @ 70-80%

ACCESSORIES
SUPER SET THESE: 3 Sets of 15 reps for each
Suitcase Weighted Box Jumps (as high as possible)
Incline DB Bench Press @ AHAP
Suitcase Weighted Reverse Lunges with band @ AHAP
Incliine DB Chest Flies @ AHAP

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