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WOD 120219: Flying Into December!


CrossFit: Strength: Front Squats Warmup to 60-65% then 5×5 @ 70-75% (On Last set of 5 go for a 5+) Conditioning: 5 RFT 7 T2B 7 Front Squats (135/95) 600m Bike / 200m Ski RX+: 7 Front Squats (155/105) Hybrid: WOD 1: 15 Minute AMRAP 500 Meter Row 20 Box Jumps 20 Squat and Curl

CrossFit:
Strength:
Front Squats
Warmup to 60-65%
then
5×5 @ 70-75%
(On Last set of 5 go for a 5+)

Conditioning:
5 RFT
7 T2B
7 Front Squats (135/95)
600m Bike / 200m Ski

RX+:
7 Front Squats (155/105)

Hybrid:
WOD 1:
15 Minute AMRAP
500 Meter Row
20 Box Jumps
20 Squat and Curl
20 Sprinter Situps
10 Speed Skater Burpees

WOD 2:
Use DB for Front Squats

BootCamp:
WOD 1:
20 Minute AMRAP
500m Row
40 Box Jumps
30 Squat and Curls (w/DB not KB)
20 Sprinter Situps
10 Speed Skater Burpees

WOD 2:
For Time
10-9-8-7-6-5-4-3-2-1
SSD Knee Tucks
2-4-6-8-10-12-14-16-18-20
Plank Jacks

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

**ACCESSORIES AS A GROUP**

Power:
BACK SQUAT
(1) 5 x @ 50%
(1) 3 x @ 60%
(1) 2 x @ 70%
(1) 1 x @ 75%
(1) AMRAP x @ 80% (don’t pass 18 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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