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SWOD: Bench Press with accommodating resistance 5/5/5/5

WOD:

Minute 1: 3 Rope Climbs

Minute 2: 6 Single Arm Shoulder to Overhead (70#/53#)

Minute 3: Suicide Run (worth three reps)

Minute 4: Rest

-5 rounds for total reps-

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SWOD:

Hatch Squat Program

Back Squat: 65%x8, 70%x8, 80%x6, 85%x6

Front Squat: 60%x5, 70%x5, 75%x5, 80%x5

WOD:

100 Burpees

50 Toes-to-Bar

-For Time-

(12 min cap)

 

The Hatch Squat Program is a twelve week cycle CrossFit Mission Gorge began on July 1st that requires us to squat twice per week. The weights are all based on certain percentages of your current 1 rep max (1RM). Please go to this spreadsheet ASAP and print out your numbers based on your current 1RM.

Open Gym 9am-Noon


SWOD: Deadlift 6/6/6/6/6

Partner WOD:

AMRAP in 20 Minutes

400m Run

+

5 HSPU

5 Pull-Ups

Partner A runs 400m while Partner B completes AMRAP of 5 HSPU and 5 Pull-ups. Partners switch when Partner A is finished with the run. Score is the total reps the partners complete.

Mobility:

A1) Wall Squat, accumulate 2 min x 2 sets

A2) Hip Opener, accumulate 1 min each leg x 2 sets

SWOD:

Hatch Squat Program

Back squat 60%x10, 70%x8, 75%,x8, 80%x8

Front squat 60%x5, 65%x5, 70%x5, 70%x5

 

The Hatch Squat Program is a twelve week cycle CrossFit Mission Gorge began on July 1st that requires us to squat twice per week. The weights are all based on certain percentages of your current 1 rep max (1RM). Please go to this spreadsheet ASAP and print out your numbers based on your current 1RM.

We are sad to say goodbye to Assistant Coach Sean, AKA "Panda," as he and his fiancee, Marissa move up north.  Sean was accepted into Palmer West Chiropractic School, and will begin a 3 year program in San Jose.

Sean and Marissa promise to come back and visit from time to time, and we can't wait for these 3 years to pass so that San Diego can benefit from his Chiropractic work.  Sean, we will miss that big, booming voice, solid coaching instruction, and sense of humor of yours.  Best of luck and well wishes to you both! We know you will continue to do great things in your next paths of life!

 

WOD:

OTMEM for 5 Minutes

2 Rope Climbs

Max Thrusters (95#/65#)

Score is total thrusters.

Rest 1 Minute

Row 40 seconds, on 20 seconds off

5 Rounds for Maximum Distance

Rest 1 Minute

OTMEM for 5 minutes

10 Ring Dips

Max Double Unders

Score is total number of double unders.


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SWOD:

TNG (Touch-n-Go) Power Snatch 5/5/5/5

WOD:

15 Pull-Ups

10 Power Snatch (95#/65#)

5 Bar Facing Burpees

1 Minute Rest

-4 Rounds for Time-

 

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SWOD:

Hatch Squat Program

Back Squat 60%x10, 65%x8, 70%x6, 75%x6, 80%x6

Front Squat 60%x5, 70%x5, 75%x5, 75%x5

Finisher:

A1) 30 sec. Hollow Hold x 4

A2) 10 sec. Pull-Up into Hold (Isometric) x 4

 

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Page 18 of 166

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