Coached Classes:
CrossFit at **6:00a (min. of 4 req. Text the coach by 9:30pm)
OPEN Gym at **9:00a – 6:15p
Modified Thanksgiving schedule this entire week;
CrossFit at 4:30p class Cancelled
CrossFit at 5:30p class Cancelled
CrossFit San Luis Obispo WOD:
No Class Thursday-Saturday
Warm Up: 10 mins
- 400m Run
Mobility: Shoulders, hamstrings, hips
3 Rounds:
- 10 Barbell OHS
- 7 HR Push Ups
- 16 Mountain Climbers
Snatch
EMOM 4 Mins
- 3 Muscle Snatch 40-50%
2 min rest
EMOM 4 mins
- 2 Hang Power Snatch 50-60%
2 min rest
EMOM 4 mins
- 1 Full Snatch 60-75%
*Weight increases each movement (percentages based off 1rm squat snatch)
WOD: 11 Min Clock:
Buy In:
- 600m Run
Into: In Remaining Time AMRAP - 12 Ring Dips
- 9 Overhead Squats @(115/75)
Cool Down: 5 mins
Shoulder, Chest and Quad stretch
Scaling:
Run: Row
Ring Dips: Assisted, HR Push Ups
Overhead Squats: Weight of Barbell, Front Squats