WOD CrossFit Love 9.26 | CrossFit Philly WOD

 In WOD

WOD CrossFit Love 9.26 | CrossFit Philly WOD 

“When once I am convinced, I never let go” _ Donny Shankle

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**NOTE: THERE IS NOW A 9AM SESSION MONDAY THRU FRIDAY!

Pre-Session Weightlifting 

Max this complex:
Muscle Snatch +
OHS +
Snatch Balance +

Back Squat
3 x 10 @ sets across @ heavy
(+5 – 10lbs than last week)

WOD

Alt Front Rack Step-ups
*Work up to a max set of 12 *
*5 x 12 should get you a max set
Scap Pull-ups 4 x 6
Scap Push-ups 4 x 10
Plyo Push-ups 4 x 6 *slight elevation
Max Height Jump Squats 4 x 2
Ring Extension Holds 4 x :20 on, :20 off

5:00 AMRAP w Weight Vest @ 20 / 14
4 Strict Pull-ups
8 Push-ups
12 Air Squats
2:00 Rest
5:00 AMRAP
Max Ring Dips w Weight Vest @ 20 / 14 with a Partner
*Every time you come off then rings its 10 Butterfly Sit-ups

Post – Session Accessory Work

Reverse Hypers 3 x 8 – 12 @ 60% of today’s heaviest back squat
GHD Complex x 3: 10 GHD Weighted Sit-ups, 10 un-weighted, :30 Prone Hold

ROMWOD - Optimize Your Range of Motion

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