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 |