CrossFit Love 9.15 | CrossFit Philly WOD

 In WOD

CrossFi t Love Comp Meet

CrossFit Love 9.15 | CrossFit Philly WOD

“Confidence is what we get when we take fear, face it and replace it.”
― Tim Fargo

Pre-Session Weightlifting 

Snatch
1 x 4 @ 60%
1 x 3 @ 65%
1 x 3 @ 70%
2 x 3 @ 75%
1 x 2 @ 80%
2 x 2 @ 85%

Pause OHS @ 4211
6 x 3 @ increasing loads

Pre-Session Gymnastics 

Ring L-Sit 3 x :30
Strict Ring Dips 3 x 8 – 12 (load up every time 12 is easy)
Depth Push-ups 4 x 12 @ hands on 45 lbs plate (scale up is weight vest)
(if you could not do 5 x 15 push-ups last week, try again instead)
Handstand Holds 6:00 EOMOM @ :45 – :60 holds

W.O.D.

Pendlay Row
4 x 8 – 12
Strict Press
4 x 8 – 12

6 Rounds
20 Box Jump Overs @ 24 / 20
200M Run
10 Burpees *to a plate

 

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