Find your fittest self
Strength
E2MOM for 14 Minutes
3 Hang Squat Snatch ~ 60-65% of 1RM Snatch
New lifters should keep the load light and work on the Hang Power Snatch + Overhead Squat complex. Work on keeping an upright torso with the arms externally rotated. Try to ride the bar down into the bottom of your squat.
WOD
For Time
30-20-10
Burpee Box Jump Overs 24/20″
Toes-To-Bar
Off Ramp WOD
30-20-10
Burpee Box Jump Overs
Knees-To-Elbows, Knee Tucks or Sit ups.
WOD
For Time
3 Rounds of
5 Pull-Ups
10 Push-Ups
15 Squats
then
15 Clean & Jerks 135/95lbs
then
3 Rounds of
5 Pull-Ups
10 Push-Ups
15 Squats
then
15 Clean & Jerks 135/95lbs
then
3 Rounds of
5 Pull-Ups
10 Push-Ups
15 Squats
Off Ramp WOD
Scale this one by volume and load as well as considering how you will perform the body weight movements!
5 Rounds of
5 Pull-Ups
10 Push-Ups
15 Squats
then
15 Clean & Jerks
Nancy and Greg are competing today at the Nor Cal Masters Competition!! Come out and support! It’s at an awesome venue and is always a great event!
WOD
For time
400M Uneven Farmer Carry 32,28kg/20,16kg
800M Run
10 Burpee Jump-to-Plate
10 Overhead Walking Lunge Steps 45#/25#
200M Uneven Farmer Carry 32,28kg/20,16kg
400M Run
20 Burpee Jump-to-Plate
20 Overhead Walking Lunge Steps 45#/25#
100M Uneven Farmer Carry 32,28kg/20,16kg
200M Run
30 Burpee Jump-to-Plate
30 Overhead Walking Lunge Steps 45#/25#
Strength
3×1 Squat Clean ~ 75%
Work up to 75% of your best lift and make 3 lifts at that weight. Continue working up to a 1RM attempt.
New lifters should work up to a moderately heavy weight and work the Power Clean+ Front Squat complex. Work on riding the bar down into the Squat. Continue at that weight and work on technique. Don’t worry about going heavy today.
WOD
5 Rounds for Time
5 Front Squat 185/135lbs
15 Push-Ups
30 Double Unders
Off Ramp WOD
3 Rounds for Time
15 Goblet Squat
15 Push-Ups
90 Single Unders with 1 Double Under attempt every 30 reps.
Skill
Tabata Superman
Tabata Hollow Body
Alternate between each movement.
WOD
AMRAP in 20 Minutes of
21 Kettlebell Swings 24/16kg
200M Run
Off Ramp WOD
Remember if you want to try a heavier weight than you normally swing you can scale the movement by finishing the rep at eye level or just above rather than going all the way overhead.
Strength
EMOM for 10 Minutes
Odd Max Set of Strict Pull-Ups
Even Sustainable Set of Pistols
The pull-ups are going to fall off fast but fight for as high of a number as you can during each round in 1 attempt. As soon as you need to come down off the bar your set is over. If you are on the band go hard but be sure you can come off the bar safely.
WOD
21-15-9
Power Clean 155/105lbs
Box Jump 30/24″
Off Ramp WOD
21-15-9
Power Clean
Box Jump
Strength
3×1 Jerk ~ 85%
Work up to 85% of your 1RM and make 3 lifts at that weight. Continue on to a 1RM attempt if you have time. New lifters should work up to a moderately challenging weight making 3 lifts at each increment. Worry about technique now, PR’s later.
WOD
3 Rounds for reps with 1 Minute on each station.
Row for Calories
Wall Ball 20/14lbs
Kettlebell Snatch 24/16kg
Rest
Off Ramp WOD
Work the same movements under an appropriate load and remember to pace yourself! If you are still working on the squat mechanics do light goblet squats to a target instead of Wall Ball shots.
Strength
Deadlift 3×3 ~ 85%
Work up to about 85% of your 1RM and make perform 3 sets of 3 at that weight. If you are new to lifting start light and work up to a moderately heavy set of 3. Make small increases in weight and focus on perfect technique as the weight gets heavy rather than total #’s lifted.
WOD
AMRAP in 12 Minutes of
3,6,9,12,15,18…
Double Dumbbell Ground-To- Shoulder 40/30lbs
Burpee
Off Ramp WOD
AMRAP in 12 Minutes of
3,6,9,12,15,18…
Light Double Dumbbell Hang Power Clean
Burpee
Keep the weight light and only perform the ground to shoulder movement if you can keep your back flat for the entire range of motion. Bring the dumbbells down to the knees or lower if you are able to do it without compromising your back.
SacTown Throwdown 2014 is in the books! It was a great day for CrossFit Davis with many PR’s, Surprises and Bear Crawls for those who participated.
WOD
CrossFit Open 12.3
AMRAP in 18 Minutes of
15 Box Jump 24/20″
12 Push Press 115/75lbs
9 Toes To Bar
Scaling
Choose a box jump height you can safely perform plyometric box jumps or switch to step ups. Use a push press weight that you could do 12 perfect reps with easily while fresh. For T2B work on a sit-up progression!
[creativ_alertbox icon=”” colour=”red” custom_colour=””]We have three teams competing today at the SacTown Throwdown! Come out to the Sleep Train Arena to cheer them on! Tickets are available at the door and parking is free! Food and arena entrance info is here. Click here for Heat Times if you are coming out to cheer us on.[/creativ_alertbox]
For those of you that are coming in today we will be open for normal hours. Our WOD classes will be dedicated to weightlifting and led by Coach Elliot! Come in and work on the Olympic lifts!
WOD
1RM Snatch
then hit 3 singles at 85%
1RM Clean & Jerk,
then hit 3 singles at 85%
1RM Front Squat
then 3×3 at 80%.
Off Ramp WOD
If you are new to the lifts start light and do 5 x 3 for Snatch and Front Squat, then 5 x 2 for Clean & Jerk.