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3 Larwin Road, Cherry Hill, NJ

WOD

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Thursday, March 12th

Posted on by Justin

Power Snatch + OHS + Snatch
every 90 seconds for 15

AMRAP 8 Minutes
8 Deadlifts (135/95)
8 Bar-hop Burpees
8 Pistols (4L/4R)

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Wednesday, March 11th

Posted on by Justin

Regular Classes:
Back Squat 5×5 @ 65% of 1RM

4 Rounds
10 Front Squats (75/55)
20 KB Swings
30 Double Unders

5:30am Comp Class @ CrossFit Aspire:
Back Squat 5×5 @ 65% of 1RM

4 Rounds
10 Front Squats (115/55)
20 KB Swings (55/35, overhead with the bottom of the bell facing up and locked out arms.)
30 Double Unders

AMRAP in 8
2 Power Cleans (135/95)
2 HSPUs
4/4, 6/6, 8/8, etc

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Tuesday, March 10th

Posted on by Justin

“squat” Clean + Front Squat + Jerk
OTM 10 @ 50-75% of 1RM Clean & Jerk

AMRAP in 8
8 DB Hang Squat Clean Thrusters
16 Box Jumps

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Monday, March 9th

Posted on by Justin

HSPUs & Pistols

700m Row
60 Wallballs
50 DB Snatches
40 Eight-Count Bodybuilders
30 Pull-Ups

Eight-Count Bodybuilders (starts standing tall)
- Place your hand on the ground, outside your feet
- Shoot legs back to plank (the top of a push-up)
- Jump feet spread out wide
- jump feet back together
- Chest to ground (the bottom of a push-up)
- Straighten your arms (the top of a push-up)
- Jump feet back to hands
- Stand back up

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This weeks WODs

Posted on by Justin

Monday, March 9th
HSPUs & Pistols

700m Row
60 Wallballs
50 DB Snatches
40 Eight-Count Bodybuilders
30 Pull-Ups

Eight-Count Bodybuilders (starts standing tall)
- Place your hand on the ground, outside your feet
- Shoot legs back to plank (the top of a push-up)
- Jump feet spread out wide
- jump feet back together
- Chest to ground (the bottom of a push-up)
- Straighten your arms (the top of a push-up)
- Jump feet back to hands
- Stand back up

Tuesday, March 10th
“squat” Clean + Front Squat + Jerk
OTM 10 @ 50-75% of 1RM Clean & Jerk

AMRAP in 8
8 DB Hang Squat Clean Thrusters
16 Box Jumps

Wednesday, March 11th
Back Squat 5×5 @ 65% of 1RM

4 Rounds
10 Front Squats (75/55)
20 KB Swings
30 Double Unders

Thursday, March 12th
Power Snatch + OHS + Snatch
every 90 seconds for 15

AMRAP 8 Minutes
8 Deadlifts (135/95)
8 Bar-hop Burpees
8 Pistols (4L/4R)

Friday, March 13th
Power Clean + Front Squat + “squat” Clean
every 90 seconds for 15

15-12-9-6-3
DB Thrusters
Pull-ups

Saturday, March 14th
Shoulder Press 5

3 Rounds
500m Row
10 Push Presses
15 Sit-ups
- rest 2 minutes

This week’s extra credit:
Day 1:
Jump To Split
5×3 @ 50-70% of Jerk

Weighted Sit-up
3×10-15

Day 2:
Snatch Grip Deadlift
5×3 @ 110% of Snatch 1RM

Overhead Squat
3×3 @ 85% of Snatch 1RM

Weighted Plank hold
accumulate 3+ minutes of total time, rest if needed

Day 3:
Clean High Pull
5×3 @ 70% of Clean 1RM

Dead Animal Crunch
3 x 10-15

Dead Animal Crunch is executed laying on your back. With arms and legs straight in the air (90 degrees to the ground, like a dead cartoon animal), “crunch” by pressing your dumbbells straight up and bringing your head and shoulders off the ground.

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Saturday, March 7th

Posted on by Justin

Deadlift 5

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

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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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