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)


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)


Comp Class:

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…

CrossFit WOD Mon June 5, 2017

CF Class:

***This will warm-up the overhead position and make you more
comfortable for the Snatch max in part B. If you prefer to do
the Snatch max first, that is ok as well.

B. Snatch – TEST 1 RM

Hang Power/Muscle Snatch
Full Power Snatch
Full Power Snatch + OHS

C. AMRAP 7 min – Burpee Pull-ups
50 Burpee Pull-ups + Max Muscle-ups in remaining time



Comp Class:

A. Snatch – 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 max

B. Acceptable to do some Airdyne/Rowing, but stay away
from all “non-cyclical” movements that might inhibit
potential for 1 RM C&J on Tuesday


"This place has changed my life! It has given me so much confidence in my body, my balance, and my ability to be active.” - Chris Madsen, SDA member since 2010


1019 Garnet Ave
San Diego, CA 92109

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