SO Cal Regionals week. Coach Joe will be working with the media team from Friday-Sunday. 

No Sunday Service Crossfit Class this week. 

Monday

Clean & Jerk/Press

5x2

B) Team of 2 Relay

5RFT

200m Run

15 Pull UPs

9 Clusters 95/65

Tuesday

Over Head Squat

5x3

Bulgarian Squats (KBs)

5x4 (each leg)

B) Diane

21, 15, 9

Deadlift 225/155

HSPU

Wednesday

EMOM 10

Odd 3 Snatches

2 Snatch Balances

Even 30 sec L Hang

B) Buy in 20 Shoulder to OH 115/75... Then

3RFT 30 Wall Balls 20/14

1 Min forced rest between Rounds,

Then......

400m Cash out Farmer Carry 1KB only 61/44 Balance out the time with each hand.

Thursday

Back Squats

5x2

Evil Wheels

5x4

B) 7 RFT

7 Declined Push ups (Feet on Box)

7 Box Jumps

7 Knees to Elbows

7 Deadlifts 155/115

7 Burpees

7 KB Swings 70/53

7 Pull Ups

Friday

Bench Press

5x2

SDLHP (Barbell)

5x5

B) "Elizabeth"

21, 15, 9

Clean 135/95

Ring Dips

Saturday

(Max Out Saturday)

Pick a liftyou want to Max out/PR on. If you have trouble choosing, ask the coach.

B) buy in 800m Run,

21, 15, 9

KBS 70/53

OHS 115/75

Cash out 800m Run

Sunday

(NO SUNDAY SERVICE TIL NEXT WEEK 5/22)

Monday

Go over Movements in more detail, skill. & warm up to appropriate weights.

"open test"

50 Wall Balls 20/14

50 DUs (100 Singles)

40 Box Jumps 24/20

40 T2B

30 C2B

30 Burpees

20 Cleans 115/75

20 S2OH

10 Snatches

10 Ring Dips