WOD

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CrossFit:

A.) Back Squat 20 reps as heavy as possible

*Warm up to a weight over what you want to hit for your 20 and then back it off to your 20 rep weight and go for it.  No re-racking the bar, but you can take as long as you need to.  It should be like 20 heavy singles, you shouldn’t be able to bust them out fast.  One rep 3 breaths, one rep 3 breaths 20 times.

B.) AMRAP 6 min:
30 KB Swings
Run 400m
Max Wall Balls in remaining time
L1 – 35/26, WB size/height as needed
L2 – 53/35, 20/14# to 10/9 ft
L3 – 70/53, 20/14# to 10/9 ft

C.) AMRAP 12 min:
5 Power Snatch
10 Burpees (lateral over bar)
15 Box Jumps (24/20’’)
L1 – 65/35, Box Step-ups ok
L2 – 95/55, Box JUMP
L3 – 135/85, Box JUMP

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STRONG:

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

A. Alternate movements x 5 sets each:
*Begin cycle with weight selection for top set around 8-10 RM for both movements

“Stop” Deadlifts – 5 x 5 (increasing weight to tough set of 5)
Rest 2-3 min
Chin-ups (supinated, palms facing) – 5 x 5 (increasing difficulty to tough set of 5)
*Choose rings or bar, and stay consistent week to week to gauge progress
Rest 2-3 min

B. RDL + Bent-over Row Complex (see video below)
3 sets of 8-10 reps @ approx 60% of max clean OR 35% of max deadlift. Are these numbers similar?
1 rep equals:
1 RDL + Stand + 1 Bent-over Row + Stand
https://www.youtube.com/watch?v=sncFJTZzcCU

C. Alternate Movements x 3 sets each:

Barbell Hip Thrusts x Reps 15-12-9 (increasing weight)
Rest 1-2 min
Standing Barbell Curls x Reps 15-12-9 (increasing weight)
Rest 1-2 min

D. 5 Rounds For Time:
But rest as needed to ensure Heavy Russian KBS sets are all UNBROKEN

8 Shuttle Runs (30 ft each way) “there and back” = 2 reps
12 Russian KBS (heavy)

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SWEAT:

1.) 4min. AMRAP:
Row 30/20 Cals
Max DB Thrusters 45/302.) 4min. AMRAP:
25 Burpees
Max Wall Balls 20/14

3.) 4min. AMRAP:
Bike 30/20 Cals
Max Push-Ups

4.) 4min. AMRAP:
25 DB Thrusters
Max Cals on the rower

5.) 4min. AMRAP:
25 Wall Balls
Max Burpees

6.) 4min. AMRAP:
25 Push-Ups
Max Cals on the bike

Rest 2min. After Each. Go as hard as you can on this one. 4min. isn’t long… Gotta move!

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1827 Garnet Ave
San Diego, CA 92109

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