WOD

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Yoga is back! Saturday’s 10am in the back room with Caroline!
CrossFit:
A.) Deadlift (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%*Today is an important day, so I don’t want to do too much in between sets. If you really want to, you can do a 1min. Plank Hold with the plate like we usually do Monday’s. Another option is to do a few muscle ups. 3-6 rep range between sets should be good depending on skill level. If you’re a badass, 10 might be ok but they gotta be unbroken.
B.) For Time:
20-16-12-8
Cal Assault Bike or Row
Burpees Over Bar
Front Rack Lunges 115/75

*Ladies RX on the Cals:
15-12-9-6
*ADV 135/95
*I am looking for a 15-18min. finish range, so do ADV if RX sounds easy.
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STRONG:

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

A. Thrusters – Reps 7-6-5-4-3 (increasing weight each set to tough set of 3)
*Stay a few reps shy of failure on your top set to begin the cycle
Rest approx 2 min between sets

B. One-Arm DB OHS
Build to challenging weight for 6-8 quality reps per arm
Rest as needed between sets

C. 5 Rounds For “Quality/Time”
Sets must be unbroken (or fast/efficient in case of DB snatch)
***Use same DB weight(s) for all movements (i.e. scale to your weakest movement)

8 DB Snatch (alternate arms)
8 DB Bench
8 Walking Lunge Steps (DB’s held at side)

D. EMOM x 6 min (alternating):

10-12 DB Lateral Raises
4-5 SUPER HIGH Burpee Box Jumps (step down)

E. Superset Movements x 2 sets each (video demo below):

Band Pull-Aparts x 20-25 reps
Banded Face Pulls x 20-25 reps
Rest 1-2 min

https://www.youtube.com/watch?v=bIVEOHkz5_U

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SWEAT:
21min. EMOM:
Min. 1) 15 Burpees
Min. 2) 15 Toes-To-Bar
Min. 3) 15 Front Squats 75/55Rest 5min.10min. to get as far as possible… (Quality reps though)
10-20-30-40-50
Lateral Barbell Lunges 45/35
20-40-60-80-100
Double Unders

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.