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

Competitive Crossfit WOD

Friday 11/20

1: Split Jerk, 4×2@75%+5-10# 2a: Power Clean, 5×3@70%+5# 2b: Pistols, 5xChallenging 3: RDL, 4×5@90%+5-10#
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Wednesday 11/19

1: Muscle Snatch+Hang Snatch+Snatch Balance, 5x(1+1+1)@60%+5-10# 2a: Front/Back Squat, 6×3/6@94% of Monday 2bi: Rib To Ring Pull Up, 3xChallenging 2bii: Jumping Muscle Up, 3xChallenging 3: Reverse Hyper, 3×12
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Tuesday 11/19

1: Max Load for 2 Hang Cleans+1 Jerk, try to add 5# to last week 2a: Strict Press, 4×3 2b: 2-Kettlebell Bent Row, 4×8 3: :30/:30×10 Row
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Monday 11/17

1: 3RM Hang Snatch, try to add 5# to last week 2a: Front/Back Squat: 6×3/6@85% of 1RM Front Squat 2b: Kipping C2B, 6xChallenging 3: Reverse Hyper, 3×12
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Saturday 11/15

1: Max Snatch+Hang Snatch 2: Max Clean+Hang Clean+Jerk 3: Front Squat, 3RM 4: 5min EMOM, 10 Target Burpees
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Friday 11/14

1a: Split Jerk, 4×2@75% 1b: Power Clean, 5×3@70% 2a: Front Squat, 4×3@70% 2b: Kipping Handstand Push Up, 4xChallenging
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Tuesday 11/11

1: Max Load for 2 Hang Cleans+1 Jerk 2a: Strict Press, 4×3 2b: 2-Kettlebell Bent Row, 4×8 3: 10minute EMOM, Even: :30 Double Unders/Odd: T2B
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Monday 11/10

1: 3RM Hang Snatch 2a: Front/Back Squat, 5×4/8@80% of 1RM Front Squat 2bi: Kipping C2B Pull Ups, 5xChallenging 3: Reverse Hyper, 3×12
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Saturday 11/8

1: Snatch+Hang Snatch, 5x(1+1)@60%+10# 2: Clean+Hang Clean+Jerk, 5x(1+1+1)@60%+10# 3: Tempo Front Squat, 4×3@70% 2 Down/2 Pause/Fast Up
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