Friday November 30, 2018

Remember No classes at the Natomas Gym this coming Saturday December 1. We are hosting a CrossFit Level I seminar. Come join us at the Woodland gym for a special workout at 930 AM!

Partner Workout: 25 Min AMRAP

50 Chest to bar Pullups

100 Double Unders

50 Wallballs 20/14

100 Double Unders

50 Dumbbell Deadlifts 50/35’s

100 Double Unders

11.28.18

warm up: rolling 100’s x 10

3/2 muscle ups +1 muscle up for every meter +/-

mobilize if needed

A. 1 snatch+1 ohs to max plus 6×1 at 85-90%

B. Hang Squat Clean and Jerk to max plus 4×1 at 85-90%

C. 3 sets

3 back squats at 85-90% of Monday 1 rm

7 ghr

D. Class

Thursday November 29, 2018

Remember No classes at the Natomas Gym this coming Saturday December 1. We are hosting a CrossFit Level I seminar. Come join us at the Woodland gym for a special workout at 930 AM!

Partner Workout: 20 Minutes

10 Min AMRAP

100 Over Your Partner Burpees

Max below the knee hang power cleans 135/95

10 Min AMRAP

100 Over Your Partner Burpees

Max power snatches 135/95

 

Finisher:

4 sets of 10 under hand barbell rows

Follow each set by a big set of reverse hypers

Wednesday November 28, 2018

Remember No classes at the Natomas Gym this coming Saturday December 1. We are hosting a CrossFit Level I seminar. Come join us at the Woodland gym for a special workout at 930 AM!

Skill/Strength:

4 sets of 10-20 Alternating Top to Top Presses

Workout:

Row 1250 m

55 Box Jumps 24/20

35 Toes To Bar

11.27.18

warm up: athletes choice/chili paste

A. 6×1 Power Snatch 85% of Yesterday’s complex

B. 3x3Power Clean(Drop in between) at 85% of yesterday clean and jerk

C. Push press to max then 3×5 at 60-70%

D. Class workout