Wednesday 9.26.18 CrossFit

Box Brief:
9/29 Wayne Inbody Scan, Baseline WOD, Bring your Friend Day
9/30 Ardmore Inbody Scan, Baseline WOD, Bring your Friend Day

Registration Open for the Main Line Meltdown 21 Day Challenge.


Strict Pull-ups (Every 2min, 3 x Sub Max)
*Strict Band Assisted Pull-up
-Rest 3min-

Set #1: Wide Grip, Pronated
Set #2: Shd width Grip, Supinated Grip
Set #3: Close Grip Supinated Grip
Endurance: Partner AssistedIntent: Week 2 of Gymnastics Endurance work. Much like last week, the goal is to perform higher-rep work with locally demanding movements. Submax means 1-3 reps shy of failure, but do not sacrifice your form. Try to match or beat your rep-counts from last week.


6 Rounds
10 Hang Power Cleans (135,95)
20 Calorie Bike
25 Abmat Sit-ups
-60s Rest-Rx (115,75)
Endurance: Sub HPC for Bent Over Rows
*Alternate Options:
Bike = Replace with 15 Calories on the Rower or 300m Run
30:00 Cap

Intent: Today’s workout is intended to be done at a slower/consistent pace than Monday, think around 75% effort. Hang Power cleans should be capable of being done in 2 sets or less.


5 Minutes of light cardio “Recovery” work