WOD

Join us for a fun Bonfire on the Bay Sat Feb 16th 5pm!

CrossFit:

A.) 35min. AMRAP:
10 Power Cleans 135/95
200m Row or Bike
10 Bench Press 135/75
200m Run
10 HSPU’s
75 Double Unders

*ADV: Strict HSPU’s and heavier bench press (maybe 155-185 range for men and 85-95 for ladies) Put your weights in the comments.

This looks SOOOO Fun! Enjoy!

STRONG:

Friday 2/8 – Upper Body (Push Dominant + Core)
Parts A and B stay similar week to week. Track the metrics for progression

A. Bench Press – 3 x 5-7 reps
*Continue adding weight slowly, still slightly shy of failure if possible
*Increase weight following week when you successfully make 3×7 with same load

B. One-Arm DB Overhead Press
Reps 12-10-8 (increasing weight, PER ARM)
***Focus on increasing just the TOP SET (until the disparity between 10 and 8 reps is too large)

C. DB Snatch Ladder Challenge
Every 2 minutes, complete 8 reps of DB Snatch (alternating arms, 4 reps per arm)
Every 2 minute period, add 5 lbs to the DB weight
Continue until you fail to complete the 8 reps within a 30-second period
Begin the challenge at approx 50% of where you expect to end
(i.e. if you think you can make 8 reps with 100 lbs, you would start at 50 lbs)

D. Close-Grip DB Bench Press
Reps 15-12-10-10 (increasing, then 2×10 at same weight)
https://www.youtube.com/watch?v=PlbhX3A3uUo
(DB’s touching throughout the entire rep)

E. 3 Rounds:

30-45 sec Weighted Plank (heavy)
8-12 Reps Barbell Ab Rollout
16-20 Reps Hanging Oblique Knee Raises (side to side)
Rest as needed to ensure maximal loading on each plank set

 

SWEAT:

A.) (0-20min.)
4 Rounds: “Half Manion”
400m Run
29 Back Squats 95/65

B.) (20-30min.)
10min. AMRAP:
12 Lateral Barbell Lunges 45/35
12 Push-Ups

*If lateral lunge quality is not great sub regular lunges
(31-36min.)
5min. AMRAP:
Wall Balls 20/14lb
*Can you get 100?

*AV 135/95 on Part 1
*Left + Right = 1 Rep on the lateral lunges or reg lunges

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.