WORKOUT OF THE DAY
SWOD- front squat 5/5/5/5/5. 25 min cap
all sets at 70% of 1 RM. Rx will be all sets at 70%
WOD- 10 min AMRAP
10 TGU 53/35# (5 each arm)
8 kb snatches 53/35# (4 each arm)
6 burpees
9 AM Free WOD
Partners (one working at a time)
Every Other Minute on the Minute for 21 minutes (7 cycles)
Minute 1 max burpee pull-ups for 60 seconds, rest 60 seconds
Minute 2 complete 20 wall balls total 20/14
Minute 3 each complete a fence run carrying a plate 45/25
10 AM Fundamentals Class
11 AM Olympic Lifting Class
A. WOD- for time 2 rounds
50 double unders sub 120 singles
25 sit-ups
12 hang cleans 155/108# masters 135/83#
6 ring muscle ups sub 6 bar muscle sub 6 C2B
B. SWOD- only 8 min to do this don't start before the clock starts ...
8 min to find 1 rm clean and jerk
SWOD- strict press 5/5/5/5/5/5 shoot for 50-60% of 1 rm for your first working set of 5
WOD- 15 min AMRAP
5 HSPU
5 T2B sub k2e sub knees to 90
200m run
"ADAMBROWN"
Two rounds for time of:
24 deadlift 295/208#
24 Box jumps 24/20"
24 Wallball shots 20/14#
24 bench press 195/133#
24 Box jumps, 24/20"
24 Wallball shots 20/14#
24 cleans 145/103#
Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.
SWOD- squat clean 3-3-3-3-3-3-3 first set of 3 should be at least 70% of 1 RM
This should take the whole class, if you get done too early you didn't rest enough or go heavy enough. Move up in weight after each set you complete.
"Jumbled throwdown" partner wod for time- there will be a time cap of 35 min
200 double unders sub 200 singles while one partner does du/su the other holds 135/93# sub 115/63#. If you drop the DL your partner must stop
100 OHS 95/63# break up as needed with partner
100 pull-ups sub 180 K2e split reps as needed with partner
50 synchronized burpees over the bar must jump over the bar with both feet and land on both feet
800m run with partner
Remember: no regular classes today! We are partnering with the San Diego Police Department to host a fundraiser for their annual Shop with a Cop event. Walk-ups are welcome! Please come out and help support locals kids!
More info here:
http://www.crossfitkivnon.com/sdpd-fundraiser
Regular schedule resumes Sunday with open gym 9-11 am.
A. WOD-
500m row for time
B. WOD- max reps
5 min AMRAP
10 push ups -FULL RANG OF MOTION. Elbows locked out at the top and chest hits the ground!
10 air squats
Rest 1 min
5 min AMRAP
10 burpee pull-ups
10 sit-ups
Rest 1 min
5 min AMRAP
10 wall ball shots 20/14#
1 fence run
SWOD-
The whole class to find:
A. 1rm back squat
B. 1rm squat snatch
You can start with either one.