MONDAY – 5/21/18
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
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
Every 4min. x 5 Rounds:
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.
*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
Deadlift (Cardio 2 rep MAX)
Every 3min. x 10 Rounds:
50 Double Unders
2 Deadlifts (Climbing)
AB work: (Extra Credit)
40sec. Right Side Plank
40sec. Left Side Plank
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.
8 Push Jerks (climbing)
1min. of max cals on the assault bike
*Try and stay within 5 cals your best and worst.
(AMRAP - Reps)
MAX Front Rack Lunges 95/65
*5 Burpees EMOM
- Start With Burpees
- RX+ 135/95
- Can you get 100?
make up your favorite missed WOD, daily programming or Board
MURPH SHIRTS ARE IN $25.00 LIMITED QUANTITY
9:30 OSS (Original Sunday Service)
Coach Doug will be running SUNDAY SERVICE