CrossFit programming is designed for universal progression making it the perfect application for any committed individual regardless of experience. We scale load and intensity, we don't change programs.

 

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Workout Of The Day

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    WOD WEEK 5/21/2018

    MONDAY – 5/21/18

    Weightlifting

    Back Squat (Week 1 of 4)

    55% X 5

    65% x 5
    75% x 5
    85% x max reps

    Metcon (AMRAP - Rounds and Reps)

    15min. to get as high as possible...
    10 Cal Assault Bike
    10 Wall Balls 30/20
      5 Power Cleans 135/95

    *Round 2: Add 10/5lb.
    *Round 3: Add 10/5lb. more
    *And so on...RX+ is 20/10lb jumps

     
    Coaches today

    6am Rafa

    9am Brad

    4pm Robb

    530pm Robb

    7pm Robb

    8pm Dougie

    Several of us will be at Crossfit West Regionals 
    May 25-27, 2018
    Del Mar Fairgrounds
    2260 Jimmy Durante Blvd, Del Mar, CA if anyone is interested attending please contact Coach Robb 


    MAY 22, 2018 TUESDAY

    Coaches today

    6am States

    9am Robb

    4pm Brad

    530pm Brad

    7pm Brad

    8pm Doug

    Metcon (Weight)

    Every 4min. x 5 Rounds:
    200m Run
    200m Row
    5 Snatches (Climbing)

    Remember that this is sets of 5, so it's not going to be super heavy. Try and work on your touch and go for as long as possible before you go to singles. Power or Squat is fine.

    Metcon (Time)

    For Time:
    10-9-8-7-6-5-4-3-2-1
    Strict Pull-Ups
    Strict HSPUs

    *Ideally I would like this to be done in 10-15min, so think about what you need to do to accomplish that. Some options might be:
    1.) kip all of it
    2.) 10 Rounds of just 3 reps each to keep you moving
    3.) Only kip 1 movement
    4.) Start backwards and give yourself a 15min. CAP

    These strict movements are important to have down in order to build proper mechanics.



    WEDNESDAY – 5/23/18

     Weightlifting

    Deadlift (Cardio 2 rep MAX)

    Every 3min. x 10 Rounds:
    15 Toes-To-rings
    50 Double Unders
      2 Deadlifts (Climbing)

    AB work: (Extra Credit)
    40sec. Plank
    20sec. Rest
    40sec. Right Side Plank
    20sec. Rest
    40sec. Left Side Plank
    immediately into;
    1min. of russian twist w/ 5lb plate

    Rest 1min. x 3 Rounds

    *pirates version is 1min. planks with no rest into the twist... then you get the 1min.

    THURSDAY 

    Weightlifting

    Push Jerk

    4 Sets:
    8 Push Jerks (climbing)
    immediately into;
    1min. of max cals on the assault bike
    Rest 2min.


    *Try and stay within 5 cals your best and worst.

    MetconMetcon 

    (AMRAP - Reps)

    10min. AMRAP:
    MAX Front Rack Lunges 95/65
    *5 Burpees EMOM

    - Start With Burpees
    - RX+ 135/95
    - Can you get 100?


    FRIDAY 

    make up your favorite missed WOD, daily programming or Board

    SATURDAY 5/26/2018


    Sunday 5/20/2018

    MURPH SHIRTS ARE IN $25.00 LIMITED QUANTITY 

    9:30 OSS (Original Sunday Service)

    Coach Doug will be running SUNDAY SERVICE 

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