CrossFit Love 10.7 WOD | Philly CrossFit 10.7
CrossFit Love 10.7 WOD | Philly CrossFit
“Coming together is a beginning. Keeping together is progress. Working together is success.” -Henry Ford
Pre-Session Weightlifting
| Max complex: |
| Clean Pull + |
| 2 Clean + |
| 1 Thruster |
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| Thruster |
| 3 x 8 – 12 @ heavy, increasing loads |
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WOD
| Agility Ladder Drills 12 x 2 each *Scale up with band |
| *quick feet, arms and eyes |
| Band Wall Drill – 2 Rounds :20 on; :80off PUSH HARD |
| Hands on Bench Bounding 2 Rounds :20 on; :40off PUSH HARD |
| CandleStick Pistols 2 x 8 Alt |
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| 10 x 40M Sprints @ 80 – 85% |
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| 30:00 EMOM |
| Min 1: 10 – 12 Wall Balls |
| Min 2: 8 – 10 DB Renegade Rows |
| Min 3: 6 – 8 Pause Jump Squats @ 3211 |
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Love Body – aka Upper Body Accessory Work (Monday Love Body – aka Lower Body Accessory Work starts next week)
| BodyBuilding – Upper Body Session |
| DB Seated Shoulder Press 3 x 8 – 12, sets across |
| DB In-N-Outs 4 x 8 – 12, sets across + 10 Plate Push-ups with Heavy Vest |
| BB Shrugs 4 x 8 – 12, increasing loads + 10 DB Back Flys |
| DB Close Grip Chest Press 3 x 8 – 12 + 10 GHD Sit-ups |
| BB Curl Drop Set 95 – 75 – 55 – 45 – assisted ALL THE PAIN |
| 100 Band Extensions |
| Ab Complex :10 Hollow Hold; :10 V-Sit Hold; :10 Rest; 10 Rounds |
