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

Competitive Crossfit WOD

Wednesday 12/24

1: Hang Power Snatch, 1RM 3×2@90% 2a: Pause Front/Pause Back Squat, 3×2/4@70% of 1RM Front Squat 2b: C2B Pull Ups, 3xChallenging 3: Reverse Hyper, 3×15
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Monday 12/22

1: Snatch, 1×2@90% 2a: Pause Front/Pause Back Squat, 3×2/4@70% of 1RM Front Squat 2b: C2B Pull Ups, 3xChallenging 3: Reverse Hyper, 3×15
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Friday 12/19

1: Split Jerk, 2×2@90% of last week’s 1RM 2a: Power Clean, 5×2@80%+10# 2b: Ring Push Ups, 5×10 3: RDL, 4×4@105%+20#
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Wednesday 12/17

1: Max Load for Power Snatch+Hang Power Snatch 3x(1+1)@85% 2a: Front/Back Squat, 4×2/4@80% of 1RM Front Squat 2bi: Jumping Muscle Ups, 2×3 2bii: Ring Dips, 2xChallenging 3: Reverse Hyper, 3×15
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Tuesday 12/16

1: Max Load for 2 Cleans+1 Jerk 2a: Strict Press, 1RM 3×3@80% 2b: Pendlay Row, 4×4 3: 10x :30 on/:30 off on the Airdyne
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Monday 12/15

1: Snatch, 2RM, do not go above 95% 2a: Front/Back Squat, 4×2/4@80% of 1RM Front Squat 2b: C2B Pull Up, 4xChallenging 3: Reverse Hyper, 3×15
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Saturday 12/13

1: Snatch, 1RM, no more than 3 misses 2: Clean & Jerk, 1RM, no more than 3 misses 3: Front Squat, 3×3@75% 4: 20min EMOM, Even: :30 Max Effort Double Unders/Odd: Toes-To-Bar
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Wednesday 12/10

1: Max Power Snatch+Hang Power Snatch+Overhead Squat 2a: Front/Back Squat, 4×2/4@94% of Monday 2bi: Rib-To-Ring, 2xChallenging 2bii: Ring Dip, 3xChallenging 3: Reverse Hyper, 3×15
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Tuesday 12/9

1: Max Load for 2 Cleans+2 Jerks 2a: Strict Press, 2RM 2b: Pendlay Row, 4×5 3: 10x :30 on/:30 off on the Airdyne
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