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Our Monthly Group WOD will be held at Code 3 Hawthorne on Saturday, 12/1 at 10 AM! Bootcamp and CrossFit members welcome. Our gym will be CLOSED.

 

MONDAY
A) Clean + 2 Front Squat + Jerk: Build to a heavy single, then 2×1 @ 90%
B) 3 sets
Seated KB Press x 6
GHD Sit Up x 10
C) 3 sets
Fat Grip or Cannonball Pull Up x 5-8
Romanian Deadlift x 6

TUESDAY
A) 3 sets
5 Single Arm KB Squats,  pause @ bottom, each
5 Single Arm Kettlebell Swings, each
10 Glute Bridges, pause at top
B) Back Squat: 4RM, then 2×4 with 90-95% of 4RM
C) For Time:
40 RKBS, 24kg/16kg
40 Goblet Squats, 24kg/16kg
40 RKBS, 24kg/16kg
TIMECAP: 6:00

WEDNESDAY
A) Skill Work – 15 minutes
Muscle Up/CTB/Pull Up
Handstand Walk/Wall Taps/Wall Hold
B) Strict Press: 5RM, then 2×5 with 90-95% of 5RM
C) Partner Up and perform 5 Rounds For Time, one person going at a time
8 Burpees Over Rower (Lateral)
16/12 Calorie Row
8 Burpees Over Rower (Lateral)

THURSDAY
A) 2 sets
40′ Straight Arm Bear Crawl
40′ Squat + Broad Jump
10 Superman Extensions
10 Hollow Rocks
0:20 Chest-to-Wall Handstand Hold OR Feet-on-Box Handstand Hold
B) Conventional Deadlift: 6×4, use 95% of last week’s top set of
C) 2 Rounds For Time:
20/16 ABC
25 Box Jump Overs, 24″/20″
20 Sit-Ups
15 Handstand Pushups
10 Deadlifts, 225#/153#