WOD

CrossFit:

A.) Every 2min. x 5 Rounds:
10/7 Cal Assault Bike or Row or Sprint to bus stop
Max Snatches 135/95

Rest 4min.

B.) Every 2min. x 5 Rounds:
10/7 Cal Assault Bike or Row or Sprint to Bus Stop
Max Overhead Squats 135/95

Rest 4min. Before Part C.)

I want to include a strength version for ADV today since yesterday was such a long “rep” kind of day. If you didn’t come yesterday then it might be best to go for reps and earn that pie 😉

ADV is 2 Snatches (climbing in weight on part A. Then 3 Overhead Squats (climbing in weight) on part B. NOT max reps.

C.) 7min. AMRAP:
15 Wall Balls 20/14
30 Double Unders
STRONG:

Friday 2/1 – Upper Body (Push Dominant) + Lower Body (Quad Dominant)
Part A stays similar week to week. Track the metrics for progression

A. Thrusters – Reps 7-6-5-4-3 (increasing weight each set to tough set of 3)
Rest approx 2 min between sets

B. Build to challenging weight for complex:
2 Hang Power Cleans + 2 “Shoulder to overhead” (anyhow)
i.e. Push Press, Push Jerk, or Split Jerk

C. 4 Rounds:
***Each individual round is a hard effort with UNBROKEN Lunges
Then rest and recover as needed to ensure optimal effort one each round

16 Front-Rack Walking Lunge Steps
16 DB Snatch (alternate arms every 4 reps)

D. Alternate “Supersets” x 2 sets each:
Remember for DB Flies, elbows go DOWN AND BACK to get the stretch.
Make sure to avoid straight arms where the bicep and shoulder are taking majority of the tension

DB Flies x 10-12 reps @ 32X0 tempo (2-sec pause at stretched position)
Superset Incline Barbell Bench x 8-10 reps
Rest 2 min then proceed to Goblet work

(Goblet) Pistol Squats x 10-12 reps (alternating) (scale as Goblet Box Step-ups)
Air Squats x AMRAP 30 sec for MAX REPS
Rest 2 min then return to DB Flies

SWEAT:

A.) 10min. to finish…
10-20-30-40
Russian KB Swings 70/53
Burpees

10min. to finish…
10-20-30-40
Wall Balls 20/14
Jump Rope reps x3

10min. of abs: Can you hang?!?
5 Rounds:
1min. Plank (you may alternate front and side planks)
immediately into;
1min. of Plate Sit-Ups 35/25lb (Plate goes up towards the sky)

Address:

1827 Garnet Ave
San Diego, CA 92109

Phone Number:

All Friday evening CrossFit classes are cancelled (4,5&6). Join us instead for Friday Night Lights 5-8pm. SWEAT class will continue as usual.