WOD – CrossFit Rancho Cucamonga
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WOD

21
Jul

Monday 7-22-19

WOD Workout 3 ROUNDS FOR TIME 20 Sumo DL High Pull (115/75)|(95/65) 20 Push Press 800m Run Finisher “BEACH BODY ABS” 2 SETS 10 Slow Barbell Roll-Outs Max Hollow Hold...
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19
Jul

Saturday 7-20-19

8AM Bootcamp 9AM Crossfit WOD Workout ON A 25:00 RUNNING CLOCK… 25 Burpee Box Step-Over (24/20) 50 Cal Bike 100m Walking Lunge 200 Double Unders 200m KB Farmer Carry (70/53)|(53/35)...
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18
Jul

Friday 7-19-19

WOD Strength/Skill EXTENDED WARM-UP EMOM x 6 MINUTES* MIN 1 – HSPU Strict Skill Development MIN 2 – 3-5 Reps of Deadlift *HSPU practice should be specific based on athlete’s...
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16
Jul

Wednesday 7-17-19

WOD Strength/Skill SNATCH COMPLEX EVERY 2:00 FOR 8 SETS 1 Snatch* *Start moderate-heavy and build to heaviest single rep. Workout EMOM x 12 MINUTES* MIN 1 – :45 Max Power...
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15
Jul

Tuesday 7-16-19

WOD Strength/Skill ON A 10:00 RUNNING CLOCK… Muscle-Up Development Workout FOR TIME 9 Muscle-Ups (Ring or Bar) 50 DB Suitcase Reverse Lunge (50/35)|(35/25) 7 Muscle-Ups (Ring or Bar) 50 DB...
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15
Jul

Monday 7-15-19

Strength/Skill 5×3 (30X1) Back Squat @65-75% of 1RM* -Rest at Least 2:00 b/t Sets- *Week 3 of squat cycle. Same loading or slightly heavier than previous week’s 5×5. Note the...
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14
Jul

Sunday 7-14-19

Open Gym 10AM to Noon WOD Strength/Skill PARTNER STRENGTH 10-9-8-7-6-5-4-3-2-1 Bench Press (Bodyweight) *Work in teams of 3 changing weights as needed. Rest as needed b/t sets. -20:00 Hard Cap-...
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