WOD

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CrossFit:

A.) Strict Press (Week 3 of 4 )
MAX OUT WEEK!
Complete a few warm up sets, and then:75% x 5
85% x 3
Try for a new 100%
B.) Every 3min. x 6 Rounds:
10 Jerks 115/75
10 Pull-Ups
10 Handstand Push-Ups
10 Sumo Deadlift High PullsADV is adding 1 rep each round to each movement. So round 2 would be 11 of everything… Then 12… And so on…NO QUITTING. Once you can not finish the 13 set for example, just go back to 10s immediately and finish.

Round 1 is easy, I’m aware… Just wait for it 😉
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Upper Body (Full Upper, Pull Dominant)
Part A stays similar week to week. Track the metrics for progression

A. Alternate movements x 4 sets each:
*Stay a few reps shy of failure on your final set of each movement to begin the cycle
*Focus on increasing just the TOP SET of each movement initially

One-Arm DB Rows (knee on bench) – Reps 15-12-10-8 (increasing weight)
Rest 2-3 min after both arms
Dips – Reps 10-8-6-4 (increasing difficulty)
Rest 2-3 min

B. Strict (weighted) Pull-up x 5 Sets:
*Choose loading equivalent approx to 8-10 RM weight

1 Dead-Hang Pull-up every 10 seconds x 6 Reps
Rest 2-3 min after each 6 reps

C. Alternate Movements x 3 sets each:
*Ring Rows; adjust angle of pull to allow for 10-12 quality reps (elevate feet for added difficulty)
*Reverse Grip Bench Press = palms facing; “Close-Grip” = 12-16’’ hand width

Reverse Grip Bench Press x Reps 15-12-9 (increasing)
Rest 1-2 min
Ring Rows x 10-12 reps @ 21X1 tempo (1-sec pause at contraction)
Rest 1-2 min

Reverse Grip BP Video:
https://www.youtube.com/watch?v=F_tOQjZdVTE

D. Barbell Curls
8-10 reps EMOM x 5 min

E. For Quality/Time:

24 DB Snatch (alternate arms every 4 reps)
12 Burpee Toes to Bar
16 DB Snatch (alternate arms every 4 reps)
8 Burpee Toes to Bar
8 DB Snatch (alternate arms every 4 reps)
4 Burpee Toes to Bar

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SWEAT:
15min. to finish…
50 Wall Balls (20/14)
40 Sit-Ups
30 Cal Row
20 Box Jumps 24/20″
10 Devil Press 45/25s
20 Box Jumps 24/20″
30 Cal Row
40 Sit-Ups
50 Wall Balls (20/14)On the 20min. mark… Hit it again with half the reps with a 8min. Time CAP.At the 30min. mark…
5min. AMRAP:
5 KB Squat Clean 70/53/35
10 Push-Ups

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.