Call: Ben: 626 224-8717 or Marc: 626 733-2799

Competitive Crossfit WOD

Monday 1/12

1: Snatch, 2×3@80% T & G Snatch, 5×3@60%+5# 2a: Back Squat, 5×5@ +5# HTLW 2b: Kipping Pull Up, 5xChallenging 3: 16min EMOM, Even: :30 Airdyne/Odd: T2B
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Friday 1/9

1: Power Snatch, 5min EMOM, 5 Reps@50% 2: Power Clean, 5min EMOM, 5 Reps@50% 3a: Back Squat, 1×5@80% 3b: Muscle Ups, 5xChallenging or Progressions and Drills
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Wednesday 1/7

1: Push Jerk, 2×2@75%, 5×5@60% 2: Deadlift, 5×5, medium/heavy 3a: Front Squat, 1×3@75% 3b: Ring Dips, 4xChallenging 4: 10min EMOM, Even: :30 Row/Odd: 10 Target Burpees (6”)
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Tuesday 1/6

1: Clean, 2×3@80% T & G Clean, 5×3@60% 2a: Push Press, 3×5@60% of 1RM Clean & Jerk 2b: Supine Ring Row, 3×10 3: 16min EMOM, Even: :20 Wall Balls (20/14)/Odd: :20 Russian Kettlebell Swings (88/70)
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Monday 1/5

1: Snatch, 2×3@80% Touch and Go (T & G) Snatch, 5×3@60% 2a: Back Squat, 5×5@72% 2b: Kipping Pull Up, 5xChallenging 3: 16min EMOM, Even: :30 Double Unders/Odd: T2B
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Wednesday 12/31

1: 5min EMOM, 2 Hang Cleans@70% 2: Back Squat, 1RM 3: Establish a Max Effort Unbroken Set of Toes-To-Bar
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Tuesday 12/30

1: Clean & Jerk, 1RM 2: Max Effort Unbroken set of HSPU
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Monday 12/29

1: Snatch, 1RM 2: 3 attempts at a Max Effort Unbroken Double Unders 3: “Jackie”
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Saturday 12/27

1: Power Snatch+Snatch Balance, 1RM 2: Power Clean+Front Squat+Jerk, max load 3: Pause Front Squat, 5×2@70%, 3 counts in the hole 4: 30min Row
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