CrossFit Love is a garage gym located in the Northern Liberties / Fishtown area of Philadelphia. We are a strength and conditioning facility that breeds success through fundamental fitness principals, hard-work, and a team environment. The gym is a no frills, no thrills establishment who’s major concern is real world results. Joe Petrusky, head coach, brings passion, knowledge and experience along with the insatiable appetite to see you succeed. If you are willing to learn, work, and grow… you won’t find anything else like it in Philadelphia.

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Crossfit Love WOD

 CrossFit Love 090214

September 1, 2014

Level 1 – Fitness

15:00 of coaches dynamic warmup
include BND total body warmup

In 12:00 build up to a HVY TGU
include a sychrinized step by step group rep

3 x Max Rep Pullups
Rest :60 after each round

12:00 AMRAP
10 DB Renegade Rows
20 Box Jumps @ 24 / 20
200 Meter Run

Level 2 – Performance

8:00 Coaches Dynamic Warmup
include ankles to eyes BND mobility with clean and jerk emphasis

In 20:00 build up to a Heavy Clean, then perform 4 reps with small breaks between each

3 Rounds for time
15 Deadlift @ 155 / 105
12 Hang Power Clean
9 Front Squat
6 Jerk

3 x 1:00 Low Plank
Rest is :30 btwn each

Tabata Air Assault

Level 3 – Competition

8:00 EMOM
3 Power Snatch @ 155 / 105

30 Hang Power Cleans @ 225 / 135 for time:

15:00 EMOM
Min 1: 45 DU
Min 2: 5 Deadlift TnG (build up starting at 275 / 185)
Min 3: Handstand Walk, gym length

**if your back is smoked from HPCs then Push Press @ 155 / 105

50 UB Wall Balls for time:

Don’t forget to grab your Progenex at CrossFit Love today!

pro 4

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Crossfit Love Location

941 N. Front Street
Philadelphia PA 19123
EMAIL: info@crossfitlove.com

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