Strength Component: 5×5+ Push Press On the last set if you can get more than 5 do so
Wod: Reps of 21-15-9
Snatch 95/55#
Ring Dips
Core: 50 knees to elbows
The snatch can be done as a muscle, power or squat snatch. One week until opening day, I can’t wait to ssee everyone at the gym on the 5th.
Strength Component: 5,5,3,3,1,1 Bench Press
Wod: For Time
20 reps 225/135# Back Squat
Followed immediately by 5 rounds:
7 pull-Ups
5 Cluster’s 135/95#
Core: Plank w/ leg lift 3×1:00
Skill Work: Handstand hold x3 as long as you can
WOD: “Jacob’s Ladder” 10-9-8-…1 and 1-2-3…10 reps/alternating
Ball Slams 20#
Burpee Box Jumps
I had the privaledge of working out with some great crossfitters yesterday down at CrossFit East Sacramento. I had a lot of fun and a great workout. Thank you Justin for having us at your gym, we will hopefully be doing this sort of thing every saturday. Have a good sunday and go Vikings.
CORE:
3 sets to failure plank
Skill Work: Snatch 5×5
WOD:
5 Rounds for time:
10 Deadlift 225/165
5 Muscle Ups
I will not be at the gym today I will be at CrossFit East Sacramento doing some kind of crazy workout with my friends Blair Morrison and Justin Riley. Im not sure what’s in store but Im looking forward to training with and learning from these high caliber athletes.
Skill Work: 5,5,3,3,1,1 Push Jerk
WOD
“The Gun Thief”
5 rounds
10 pistols (alternating legs)
5 snatches 135/95
*If you don’t have pistols yet try them while holding onto a pole or rings to help pull yourself up. Adjust the weight to ability level for the snatches.
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com