WOD

CrossFit WOD Mon Sept 11, 2017

A. Split Jerk – Work to 1 RM in 7 sets
60% x 3, 70% x 2, 80% x 1, 85% x 1, 90% x 1, 95% x 1, NEW MAX

B. Bench Press – Work to 1 RM in 6 sets
60% x 4, 70% x 3, 80% x 2, 90% x 1, 95% x 1, NEW MAX

C. If you need extra time to find max Jerk and/or Bench Press, then skip part C.
If you finish Bench Press early, complete:

EMOM x 6 min – 8 reps Bent-over Row @ 80-85% of 5 RM Last week

D. For Time (10 min cap):

Run 400m (OR Row 500m) buy-in
Then reps 10-9-8-7-6-5-4-3-2-1:
Burpees (touch TTB bar with 2 hands)
TTB

CrossFit WOD Sat Sept 9, 2017

A. EMOM x 12 min (alternating movements):

2-3 Power Cleans (TnG) @ moderate weight (approx 65-70% max PC)
5-8 Burpee Box Jumps (24/20’’)

Rest 5 min (till 17:00 mark)

B. EMOM x 12 min (alternating movements):

8-12 DB Snatches (alternate arms) – Choose loading
8-12 Push-ups (choose difficult variation for rep range)

L1 – Hands-elevated
L2 – Standard Push-ups
L3 – Clapping/Dynamic, feet-elevated and/or Parallette Push-ups

Rest 5 min (till 34:00)

C. AMRAP 5 min:

50 Double-unders
40 Air Squats
30 Burpees
Max Double-unders in remaining time

CrossFit WOD Fri Sept 8, 2017

A. Power Snatch
Reps -3-3-3-2-1-1-1-1-1″

***Increase weight each set, then all 5 “singles” at the same weight
***Full reset of hips at bottom (not TnG)

B. Alternate Movements with 1-2 min rest between each

“Stop” Deadlifts – 5 sets of 8-10 reps @ approx 50% max
(back-off weights for testing next week)

Kipping/Butterfly Pull-ups x SUSTAINABLE NUMBER FOR ALL 5 SETS
ADVANCED: Ring Muscle-ups x SUSTAINABLE NUMBER FOR ALL 5 SETS

C. 4 Rounds for time (12 min cap):

Run 200m OR 20 Cal Row
15 TTB (scale as Hanging Knee Raises)
10 Thrusters (85/55, ADV 120/80)

CrossFit WOD Thur Sept 7, 2017

A. Strict Barbell OH Press
Complete 4-5 sets, increasing weight to find 2 RM

B. Strict HSPU
Complete 4-5 sets, increasing difficulty to find MOST DIFFICULT 5 reps

C. Alternate Movements with 1-2 min rest between each
***If performing Pushups and/or Rows, work to 8 RM for each

Strict Dips (OR Push-ups)
Complete 4-5 sets, increasing weight to find 3 RM

Strict Ring Pullups (OR Ring Rows)
Complete 4-5 sets, increasing weight to find 3 RM

D. AMRAP 9 min – Reps 10-20-30-40 etc….

KBS
Core Movement (see levels)

L1 – 26/18#, Abmat Sit-ups
L2 – 53/35# KB, V-ups
L3 – 70/53# KB, GHD situps

E. On your own after class (not available for 7pm class)

10 minutes to practice handstands
Shoulder touches
Tripod to headstand (kip up into free-standing HS)
Work on control to be able to hold free HS without movement
Handstand walking
L-sit into handstand on parallettes

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