Coached Classes
- First Class at 7:00a (CXL)
- Second Class at 4:30p (Open Gym)
- Last Class at 5:30p
CrossFit San Luis Obispo WOD:
Warm-Up and Stretch
5 Minutes of Jump Rope (choice on what to do)
10 Pass Throughs
10 Good Mornings
10 Overhead Squats
10 Reverse Pass Throughs
Skills and Drills
Burgener Warm-up (with bar or pvc dowel)
- Dip + Shrug
- Dip + Shrug + High Pull
- Muscle Snatch
- Lands + Drops (2”, 4”, Full)
- OHS
- Pressing Snatch Balance
- Heaving Snatch Balance
- Hang Squat Snatch
Strength
High Hang Power Snatch
7 x 2 @ 65-75% of 1RM Hang Snatch
WOD: 3 Rounds for time:
- 50 Double Unders or 150 Single Unders
- 10 Power Snatch (135/105)
- 50 Abmat Sit-ups
The Double Unders should be attempted by every athlete. Work on the skill. Cut the number of reps as needed to get proper skill work and still achieve the intent of the workout. If a further scale is needed sub 150 single jump rope. Scale the weight accordingly for the Power Snatch.