WOD CrossFit Love 9.26 | CrossFit Philly WOD
WOD CrossFit Love 9.26 | CrossFit Philly WOD
“When once I am convinced, I never let go” _ Donny Shankle
**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 |
