WOD

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Don’t miss the Bonfire this Saturday at 5pm. Pot luck style we will supply the s’mores and hot dogs!

CrossFit:

15min. EMOM:
3 Power Cleans
3 Front Squats
3 Push Jerks

Looking for a weight that is 60-70% range for the ENTIRE EMOM. Try NOT to climb and just stick with one weight the entire time. We have done this before as 135/95 RX, 155/105 ADV, and a 185/135 challenge! If you do start to fail, do not go down in weight, just do less reps (like 2,2,2). You do not have time to change weights.

7min. AMRAP:
10 Back Rack Lunges 135/95
15 Wall Balls 20/14

Rest 2min.

7min. AMRAP:
10 Back Squats 135/95
15 Toes-To-Bar

*Those squats and lunges are coming off the ground. Clean it, toss it on your back, be smooth and careful 🙂

STRONG:

Upper Body (Pull Dominant) + Lower Body (Hamstring Dominant) 
Part A stays similar week to week. Track the metrics for progression

A. Alternate movements x 4 sets each: 
*Continue adding weight slowly, still slightly shy of failure if possible 
*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. EMOM x 28 min (alternating movements): 
Cautious with weight selection for Dorian Deadlifts as there will be plenty of residual fatigue from the prior work

Dorian: https://www.youtube.com/watch?v=nPvDrlSXuP0
Renegade Row: https://www.youtube.com/watch?v=DdoWllbomDs

6-8 Reps “Dorian” Deadlifts (see video demo) 
6-8 Reps “Renegade Row” (per arm) (see video demo) 
4-6 Reps SUPER HIGH Box Jumps (step down safely) 
8-12 Reps DB Bent-over Row (both arms simultaneously)

C. EMOM x 15 min (alternating movements):

10-12 Reps Russian KBS (heavy) 
8-10 Reps Barbell Hip Thrust 
10-12 Reps DB Hang Power Clean

SWEAT:

5 rounds: (10min. CAP)
7 Pull-Ups
7 Dumbbell Thrusters (35’s / 25’s)
14 Dumbbell Walking Lunges (35’s / 25’s)

5 Rounds: (10min. CAP)
15/12 Cal Row
20 Wall Balls (20/14)

10min. to finish:
1min. Plank Hold
100 Russian Twists 5lb. (L+R=1)
1min. Plank Hold
100 Russian Twists 5lb.
1min. Plank Hold

Rest 3min. Between Each

*Pay attention to the clock on the planks. If you drop before the minute, you owe me whatever time is left. I want that 5lb plate touching the floor on every rep on the twists too!

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.