WOD

CrossFit WOD Fri June 9, 2017

CF Class:

A. Full Clean
15 min to work new 1 rep max

B. Death by Thruster
RX = 95/65
Scaled = 65/35

1 rep on min 1
2 reps on min 2
3 reps on min 3
etc… till failure

Score is final minute achieved + partial reps of incomplete minute

C. Gymnastics Movement of Choice for EMOM x 6 minutes
***Choose any “bodyweight” exercise

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Comp Class:

A. C&J – 80% x 2, 84% x 2, 88% x 1

B. Push Press (based off jerk) – 63% x 3, 66% x 2, 69% x 2, 72% x max reps

C. Death by Thruster
RX = 95/65

D. Sprints (Airdyne, Row or Run)
30 sec all-out (rest 2-3 min) x 5 sets

CrossFit WOD Thur June 8, 2017

CF Class:

A. Lurong Challenge Workout #4
If you’re not registered for the challenge, complete as 200m Run instead of 30 cal Row

AMRAP 12 min:

30 Cal Row OR 200m Run
2 Rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats

Rest as needed

B. For Time:

Run 400m
200m Farmers Carry
30 Burpee Deadlifts (pushup on KB’s from Farmer’s carry)

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Comp Class:

A. Snatch – 80% x 3, 83% x 2, 86% x 1

B. Front Squat – 70% x 3, 75% x 2, 80% x 1, 85% x 1

C. EMOM x 10 min (alternating movements each minute):
Test yourself on some combo of movements you used in the earlier
stages of the cycle and check for improvement on those movements

D. Option to complete Part A or Part B from CF Class program

CrossFit WOD Wed June 7, 2017

CF Class:

A. Alternate Movements x 4 sets each:

Snatch-Grip Bent-over Rows x 8-10 Reps @ 80% Snatch max
Ring Dips or Push-ups x 6-8 reps
(add weight as needed to meet rep range)

B. AMRAP 20 min:

100 Wall-Balls (20/14 to 10/9 ft)
100 Double-unders (200 single-unders)
100 Hang Power Snatch (75/55#)
Max Reps of “two push-up” Burpees in remaining time

Comp Class – Rest/Recovery + Mobility

CrossFit WOD Tues June 6, 2017

Checkout the details of the new training
cycle beginning on June 19th

The Summer Training Cycle at SDA

CF Class:

A. Power Clean + Overhead – Reps 4-3-2-1
(increasing weight to about 90% of max)

Scale options:
Hang Power clean + Push Press

B. Alternate Movements x 3 sets each:
Strict HSPU – Choose deficit or scale to achieve difficult 5 reps
Clean Pulls – 85% max clean x 5 reps

C. 10 Rounds FOR TIME (10 min cap):
3 Power Cleans (135/85, ADV 175/115)
7 TTB (scale: Hanging Knee Raises)

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Comp Class:

A. C&J – FIND NEW 1 RM
60% x 3, 70% x 2, 75% x 1, 80% x 1
85% x 1, 90% x 1, 95% x 1, 102% x 1
Continue adding load to find new max

B. EMOM x 8 min:
Strict Pull-ups OR Strict CTB Pull-ups
Goal to hit the SAME NUMBER UNBROKEN on each minute
***Try for improvement from last week

C. Freedom to do whatever you want here. Do the gym WOD,
or write your own programming for the day. Wednesday is a
Rest day, but then there’s more lifting to finish out the cycle…

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San Diego, CA 92109

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