WOD

Anthony has invited all of CFPB to his company’s launch party this Saturday. Join us for a great day at the beach with a corn hole tournament and other games.

 

CrossFit:

A.) Power Snatch
Spend 15min. building up to a heavy touch and go 2 rep.

Just a nice little primer for the open WOD. Keep your hook grip and focus on the bar path. Try to be FAST and EFFICIENT. A true max effort is not needed, but something heavy for sure.

*In between sets I want people getting warm on muscle ups or practicing them if you don’t have them down yet (Unless you’re scaling that part for the open).

B.) CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
*Make sure to write down tie-breaker time here if you’re competing in the Open.
Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period

These are hardcore SPRINTS. Do not pace and HIT these things HARD.

STRONG:

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

A. Bench Press – Reps 9-7-5 (Increasing weight)
*This week, complete the 5-rep set with same loading used for 3 x 5-7 from prior rep scheme
*Add slowly week to week to the top set of 5 reps

B. One-Arm DB Overhead Press
Reps 10-8-6 (increasing weight, PER ARM)

C. Tate Press x Reps 15-12-10-8 (increasing weight)
https://www.youtube.com/watch?v=PxmekQHAhLU

D. “Six-Ways” Shoulder Girdle Work – Complete 5 sets of 6 reps with light weight
Note that ONE REP is all “six ways” (until the DB’s return back to the thighs)
https://www.youtube.com/watch?v=EoJOGxZtbTg

E. AMRAP 8 min – Push-ups
You MUST hit the same number unbroken for EVERY SET
As a reference, I do this with sets of 3 reps. I know that might seem silly, but over the course of 8 minutes, 3 is a “sustainable” number for me, where I can generally do one set every 8-10 seconds for the whole time. I encourage you to try and choose a similar approach for your ability.

F. L-Sits – Choose # of seconds to complete UNBROKEN for EMOM x 7 min
***Try to add 1-2 seconds to the time from last week
***Note that L-Sit can be scaled by tucking one leg (easier), or by tucking BOTH legs (easiest)

SWEAT:

20min. to finish…
4 Rounds:
Run 400m
Row 400m
20 Front Rack Lunges 95/65lbs

*Round 2) Front Squats
*Round 3) Back Squats
*Round 4) Barbell Overhead Squats
Advanced can keep the weight on 🙂

(Rest 5min.)

12min. to finish…
50-40-30-20-10
American KB Swings 53/35
* 3 Wall Climbs after each set

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.