WOD

CrossFit:

A.) 35min. to finish… When 35min hits the clock, it’s over. Stop. It doesn’t mean you suck if you don’t finish. Just means I programmed a little too much. I haven’t done this one yet.

For Time:
20 Cal Row OR Bike
10 Power Snatches 95/65
400m Run

5 Power Snatches 135/95
*Bigger classes can have some people start on the Run and some start on the calories, just have them alternate so that they are doing both movements each set.
Rest 2min. Repeat 4 times

Round 1.) Power Snatch
Round 2.) Power Snatch Again + 10-20% on each set
Round 3.) Power Clean
Round 4.) Power Clean Again + 10-20% on each set

*So… There’s a little bit of rest programmed in for today AND I expect you to take that rest. If you do these right you’re really going to need/want it. PLUS that’s the stimulus today. Try to stay within 1min. of each round. If you’re really advanced you can add more weight to the bar.

*A set might look like this:
Round 1) Snatch 95/65 then 135/95
Round 2) Snatch 135/95 then 155/105

*Pump the music and everyone is on their own clock today for the next 35min. Have fun! Score is heaviest set of snatches finished.

*ADV will choose their own weights over the starting numbers I have here. Maybe end at 185/135?

STRONG:

Slight modification of Rep Scheme for main “repeated” movements starting this week

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:

One-Arm DB Rows (knee on bench) x 15 Reps (lighter) then 3 x 8-10 (heavier)
Rest 2-3 min after both arms
Dips x Reps 8-6-4 (increasing difficulty) + 1 x MAX REPS with BW
Rest 2-3 min

B. Alternate Movements x 6 sets each:
Rest as needed between each movement to ensure maximal output

Close-Grip Barbell Bench Press x Reps 10-6-3-3-3 + 10-rep weight for max reps
***10 reps moderate, 6 reps heavier, then 3×3 at heaviest possible weight
The final set is the SAME WEIGHT as the 10-rep set, and meant to be completed to failure

Wide-Grip Pull-ups x AMRAP (-2) after each set of Close-Grip Bench
Scale Pull-ups as needed if “AMRAP (-2)” is less than 4 reps

Note that AMRAP (-2) means to stop 2 reps from failure

C. EMOM x 20 min (alternating):
https://www.youtube.com/watch?v=HKrYRqTPn8A

8-10 Reps Hang Barbell Muscle Snatch
10-12 Reps Hammer DB Curls
10-12 Reps DB Z-Press (same DB weight as Curls)
25-30 second Weighted Plank Hold

SWEAT:
10min. to finish…
10-20-30-40-50
DB Hang Snatches 45/30
Air Squats

10min. to finish…
15-15-12-12-9-9
Burpees
DB Thrusters 45/30

10min. EMOM:
Odd: Max DB Hamstring Curls
Even: Max Flutter Kicks

*3min. REST Between Sections
*Stagger as needed

DB Hamstring Curl – Stomach on the ground with a DB pointing up. Hook your feet around the top part and curl to your butt, tap the ground on the way down, and repeat. Slow and steady.

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.