WOD | March 28, 2016

WOD:

  AMRAP 9

    10 x SDHP (95/65)

    5 x HSPU

    10 x KB Swing (53/44)

    *Rest 5 minutes (Active)

  AMRAP 9

    10 x Hang Power Clean (95/65)

    5 x Push Jerk

    10 x KB Swing (53/44)  

EXTRA WORK:

  Weightlifting 

  1. EMOM 12

    1-4: 2 x Power Clean + FSQ (3/2/x/1) @ 70%

    5-8: 2 x PC + FSQ (3/2/x/1) @ 75%

    9-12: PC + FSQ (3/2/x/1) @ 78%

  2. Back Squat

    4-6 x 3 @ 80%

    (2/1/x/1)

  Gymnastics:

  Strict Pull up

    3 x 10 (moderate)

    Tempo: 20X1

  Conditioning:

    5 x 200 m Sprint (Rest 4:30 b/w reps)

    *Rest 7 minutes

    5 x 200 m Sprint (Rest 4:30 b/w reps

BOX INFO: 

  CrossFit Open concludes Monday @ 8pm EST.

  Festivus at CrossFit South Philly Saturday April 18th