Coached Classes
First Class at 7:00a
Second Class at 12:00p
Third Class at 5:30p
Last Class at 6:30p **(Open Gym)
CrossFit San Luis Obispo WOD:
Warm-Up and Stretch
- 5 Minutes of Jump Rope
- 10 Pass Throughs
- 10 Good Mornings
- 10 Overhead Squats
- 10 Reverse Pass ThroughsSkill and Drills
Skills and Drills
Burgener Warm-up (with Bar or PVC)
- Dip + Shrug
- Dip + Shrug + High Pull
- Muscle Snatch
- Lands + Drops (2”, 4”,Full)
- Overhead Squat
- Pressing Snatch Balance
- Back Rack Push Press
- Heaving Snatch Balance
- Snatch Balance
- Hang Squat Snatch
Strength
“High Hang” Power Snatch
- 7 x 2 @ 65-75% of 1RM Hang Power Snatch
3 Rounds for time:
- 50 Double Unders or 100 Single Unders
- 7 Power Snatch(115/75)
- 50 Abmat Sit-ups
- 4 Pull ups