WOD

CrossFit WOD Mon Aug 21, 2017

A. Full Snatch – Work to tough Double (drop from top, quick reset)

B. Alternate Movements with 1-2 min rest between each

Bench Press
Warm-up 1 rep that is 10% heavier than working weight
Work sets – 4 sets of 3 reps

Bent-over BB Rows
Warm-up to set of 3 reps that is 10% heavier than working weight
Work sets – 4 sets of 5 reps

C. AMRAP 8 min:

4 Burpee Pull-ups (ADV Ring Muscle-ups)
8 Hang KB Snatch (53/35, ADV 70/44) *4 reps per arm
8 Box Jump overs (24/20’’, ADV 30/24’’)

On your own after class for part D (not available for 7pm class)

D. Superset two movements x 3 sets each:

Weighted Plank x 30-45 sec (heavy)
Rear-Delt Bent-over DB Flies x 12-15 reps (moderate weight)
Rest 2-3 min after superset

CrossFit WOD Sat Aug 19, 2017

A. Work to heaviest set of 6 Push-ups (add weight on back)

B. EMOM x 5 min – 10 reps Thrusters unbroken (choose weight)

C. Reps 50-40-30-20-10 For Time (20 min cap):

Hang DB Snatches (alternate arms every 5 reps) – choose loading
Push-ups (elevate hands as needed to scale)
Abmat Sit-ups

CrossFit WOD Fri Aug 18, 2017

A. Power Clean / Power Snatch (alternate each week)
Reps -3-3-3-2-1-1-1-1-1
THIS WEEK POWER CLEAN

***Increase weight each set, then all 5 “singles” at the same weight
***Increase weight ONLY ON THE SINGLES, once you can hit all 5 reps “perfect form”
***Full reset of hips at bottom (not TnG)

B. Alternate Movements with 1-2 min rest between each

“Stop” Deadlifts 5×3 (increase weight each set, so one top set of 3 reps)

Kipping/Butterfly Pull-ups x Max reps (-1)
ADVANCED: Ring Muscle-ups x Max reps (-1)
***The (-1) means to stop one-rep why of failure

C. AMRAP 9 min:

12 Front Rack Lunges (95/55, ADV 135/85)
12 Kipping HSPU
12 Ring Rows (ADV 6 Bar Muscle-ups)
48 Double-unders

CrossFit WOD Thur Aug 17, 2017

***In a larger class, have half class start on parts B and C, and half class on part A

A. Run 400m x 4 sets, each set starting on the 3 min mark
Goal to get same time (or to get faster) with each interval, so don’t go out too hard

B. 5 Rounds sprint:

10 cal Row
10 TTB

Rest as needed (approx 5 min)

C. 5 Rounds sprint:

10 cal Row
10 Burpees over rower

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