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

Competitive Crossfit WOD

Monday 12/8

1: Snatch, 3RM (DO NOT TRY TO DO A 1RM!) 2a: Front/Back Squat, 5×2/4@100% of 1RM Front Squat 2b: 2-KB Prone Hold, 5x:30 3: Reverse Hyper, 3×15
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Friday 12/5

1: Split Jerk, 1RM 3×2@80% 2a: Power Clean, 5×2@80% 2b: Handstand Push Up, 5xChallenging 3: RDL, 4×4@105%
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Wednesday 12/3

1: Max Load for Power Snatch+Hang Snatch+Snatch Balance 3x(1+1+1)@85% 2a: Front/Back Squat, 4×2/4@94% of Monday 2b: Jumping Muscle Up, 4×4 3: Ring Dip, 4xChallenging 4: Reverse Hyper, 4×12
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Tuesday 12/2

1: Max Clean+Hover Clean+Jerk 2x(1+1+1)@85% 2a: Strict Press, 2RM 2b: Pendlay Row, 4×5 3: 10x :30 on/:30 off on Airdyne
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Monday 12/1

1: Max Load for Snatch+Hover Snatch(hang 2” from floor) 2x(1+1)@85% 2a: Front/Back Squat, 4×2/4@95% of 1RM Front Squat 2b: C2B Pull Ups, 4xChallenging 3: Reverse Hyper, 3×15, medium-weight
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Saturday 11/29

1: 1RM Snatch 2: 1RM Clean & Jerk 3: Tempo Front Squat, 4×3@70%, 3 Down/No Pause/3 Up 4: 14minute EMOM, Even: T2B/Odd: 12 Target Burpees
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Wednesday 11/26

1: Max Load for Muscle Snatch+Hang Snatch+Snatch Balance, 3x(1+1+1)@85% of previous max 2a: Front/Back Squat, 4×3/6@94% of Monday 2bi: Rib To Ring Pull Ups, 2xChallenging 2bii: Jumping Muscle Ups, 2xChallenging 3: Reverse Hyper, 3×12
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Tuesday 11/25

1: Max Load for 1 Hang Clean+1 Jerk 2a: Strict Press, 3RM 2b: 2-Kettlebell Bent Row, 4×8 3: :30/:30×10 Row
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Monday 11/24

1: 1RM Hang Snatch,  then 3×2@85% of your 1RM Hang Snatch 2a: Front/Back Squat, 6×3/6@90% of 1RM Front Squat 2b: Kipping C2B Pull Ups, 6xChallenging 3: Reverse Hyper, 3×12
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