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3 Larwin Road, Cherry Hill, NJ

WOD

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Friday, March 6th

Posted on by Justin

High Hang Snatch + Hang Snatch + Snatch
Every 90 seconds
7 @ 50-65% of Snatch 1RM

AMRAP 12 minutes
4 HSPU (scale to seated DB Press)
8 Burpees
12 Sit-ups

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Thursday, March 5th

Posted on by Justin

Paused Back Squat 3

2 x AMRAP in 4
1 Power Clean
2 Front Squats
8 Box Jumps
– rest 2 minutes between AMRAPs
– use 50% of Paused Back Squat

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Wednesday, March 4th

Posted on by Justin

Regular Classes:
15 minutes of
Push Jerk + Split Jerk

12-9-6-3
Push Jerks (115/80)
Toes to Bar

Cash Out:
Tabata Plank Hold

5:30am Comp Class @ CrossFit Aspire:
“Squat” Clean + Push Jerk + Split Jerk

12-9-6-3
Power Clean & Push Jerks (115/80)
Toes to Bar

5 Rounds, Not for time
1 Rope Climb
2 Muscle-ups
3 strict HSPUs
8 Pistols (4L/4R)

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Tuesday, March 3rd

Posted on by Justin

Bench Press 5

Partner WOD
2000m Row (switch every 250m)
– then
2 Rounds
60 KB Swings
50 Goblet Squats
40 Pull-ups

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Monday, March 2nd

Posted on by Justin

2-stop “squat” Clean + Front Squat
2 sec pause below & above knee
OTM 8 @ 50-75% of 1RM Clean

AMRAP in 9
3 Power Cleans (135/95)
6 Push-ups
9 Air squats

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This Week’s WODs

Posted on by Justin

Monday, March 2nd
2-stop “squat” Clean + Front Squat
2 sec pause below & above knee
OTM 8 @ 50-75% of 1RM Clean

AMRAP in 9
3 Power Cleans (135/95)
6 Push-ups
9 Air squats

Tuesday, March 3rd
Bench Press 5

Partner WOD
2000m Row (switch every 250m)
- then
2 Rounds
60 KB Swings
50 Goblet Squats
40 Pull-ups

Wednesday, March 4th
15 minutes of
Push Jerk + Split Jerk

12-9-6-3
Push Jerks (115/80)
Toes to Bar

Cash Out:
Tabata Plank Hold

Thursday, March 5th
Paused Back Squat 3

2 x AMRAP in 4
1 Power Clean
2 Front Squats
8 Box Jumps
- rest 2 minutes between AMRAPs
- use 50% of Paused Back Squat

Friday, March 6th
High Hang Snatch + Hang Snatch + Snatch
Every 90 seconds
7 @ 50-65% of Snatch 1RM

AMRAP in 12
4 HSPUs (scale to seated DB Press)
8 Burpees
12 Sit-ups

Saturday, March 7th
Deadlift 5

10-8-6-4-2
DB Squats
DB Push Presses
DB Thrusters
- 20 Double Unders after each round

This week’s extra credit:
Day 1:
Snatch High Pull
5×3 @ 50% of Snatch 1RM

Overhead Squat
3×3 @ 80% of Snatch 1RM

Ab Wheel Roll-outs aka “Evil Wheels
3 x 10

Day 2:
Tall Jerk
5×3 @ 30-40% of Jerk 1RM

Good Mornings
3 x 10

Day 3:
Clean Pull
5×3 @ 100% of Clean 1RM

Bent Row
5 x 5

GHD Sit-ups
3 x 10

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Saturday, February 28th

Posted on by Pat

Back Squat 1rm

3 Rounds on the 5 minute start interval
400m Row
15 Front Squats (95/65)
10 Burpees

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Friday, February 27th

Posted on by Pat

OTM 15×1
Snatch

AMRAP in 12
10 DB Snatch + Lunge (5L,5R)
10 DB Thrusters (5L,5R)
10 DB Goblet Squats
10 V-ups

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Thursday, February 26th

Posted on by Pat

OTM 10×3/5
Muscle-ups / Pull-ups

AMRAP in 9
3 HSPUs
6 Push Presses (95/65)
9 Burpee Box Jump on-and-over

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Wednesday, February 25th

Posted on by Pat

Regular Classes:
Back Squat 2×5, 1xMax Reps

5 Rounds
6 Front Squats
9 Pull-ups
12 Box Jumps

5:30am Comp Class WOD @ CrossFit Aspire:
Back Squat 2×5, 1xMax Reps

3 Rounds
3 Power Cleans (165/105)
6 Front Squats
9 Chest-to-bar Pull-ups
12 Box Jumps (30/24)

3 Rounds
6 Power Snatches (95/65)
12 OHS
18 Wallballs

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