WOD

CrossFit WOD Mon Oct 2, 2017

***You should be adding load to the Squat and Snatch weights from last week (sets of 4 reps last week and sets of 3 reps this week). The percentages should be around 80-85% for Squat and 70-75% for snatch reps

A. 4 Rounds (40 min cap):
***If you finish early, start on part B
Rest 30-60 seconds between each movement
Rest 2-3 minutes between each round
Choose weights that will push your ability to make reps UNBROKEN

 

3 Back Squats
3 Power Snatch TnG
7 Vertical Jumps (try to touch an object barely out of reach)
60 seconds Pistols (alternating legs)
***Scale as Goblet Lunges, or with just bodyweight as needed

B. On your own after class – 2 Rounds (rest 2 min) repeat 2 Rounds:

15 Wall-Balls (20/14#, ADV 30/20# to 10/9 ft)
15 KBS (53/35#, ADV 70/53)

CrossFit WOD Sat Sept 30, 2017

A. Thrusters – 5 sets using reps 5-4-3-2-2
***Increasing weight each set to tough double

B. EMOM x 5 min:
12 seconds of Thrusters @ 50-60% of part A (Rest 48 seconds)
***Go for speed and efficiency of movement to accumulate
as many reps as possible in 12-sec period

C. “Jack” – AMRAP 20 min:

10 Push Press (115/75)
10 KBS (53/35)
10 Box Jumps (24/20)

CrossFit WOD Fri Sept 29, 2017

***You should be adding load to the Deadlift and Hang Clean weights from last week
(sets of 5 reps last week and sets of 4 reps this week).

A. 4 Rounds (40 min cap):
***If you finish early, move on to Part B
Rest 30-60 seconds between each movement
Rest 2-3 minutes between each round
Choose weights that will push your ability to make reps UNBROKEN

4 Deadlifts TnG
4 Hang Power Cleans
15 Push-ups (add weight or difficulty as needed)
60 seconds Strict Pull-ups
***Scale Strict Pull-ups with band

B. On your own after class
3 Rounds For Time:

DB Snatch reps 24-20-16 (alternate arms, choose challenging load)
Pull-up reps 16-12-8 (ADV Bar Muscle-up reps 8-6-4)

CrossFit WOD Thur Sept 28, 2017

A. 3 Rounds (8 min cap):

10 Hang Squat Snatch (85/55, ADV 115/75)
15 Burpee Box Jumps (24/20’’)

Rest 4 min (till 12:00 mark)

B. 3 Rounds (10 min cap):

20 Front Squats (same barbell)
25 Ring Dips (scale as Bench Dips)

Rest 4 min (till 26:00 mark)

C. 3 Rounds (8 min cap):

20 Wall-Balls (20/14# to 10/9 ft)
50 Double-unders

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