Friday, 8/18

Friday, 8/18

I. Warm-Up

Coach’s Choice

II. Lifting

EMOM 15 – Squat Clean

Squat Clean –

75%x1 5 min EMOM;
80%x1 5 min OTM;
85%x1 5 min EMOM;

If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest. Record three weights used, plus 4th if you go up.

III. WOD

3 Person Chipper
180 Burpees
180 Calorie row
180 Wall-ball shots
180 Calorie row

Only one team member working at a time.

Thursday, 8/17

Thursday, 8/17

I. Warm-Up

Coach’s Choice

II. Lifting

EMOM 15 – Squat Snatch

Squat Snatch –

75%x1 5 min EMOM;
80%x1 5 min OTM;
85%x1 5 min EMOM;

If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest. Record three weights used, plus 4th if you go up.

Compare to 07/19.

III. WOD

Open 14.3

Complete as many reps as possible in 8 minutes of:
135/95 lb. deadlifts, 10 reps
15 box jumps, 24/20-inch

185/135 lb. deadlifts, 15 reps
15 box jumps, 24/20-inch

225/155 lb. deadlifts, 20 reps
15 box jumps, 24/20-inch

275/185 lb. deadlifts, 25 reps
15 box jumps, 24/20-inch

315/205 lb. deadlifts, 30 reps
15 box jumps, 24/20-inch

365/225 lb. deadlifts, 35 reps
15 box jumps, 24/20-inch

IV. Optional

10 Pike Position Rope Ascents for Time*

*Mod: 10 Rope Climbs for Time

Wednesday, 8/16

Wednesday, 8/16

OCTOBER 28!!  That’s the day we’re hosting Kettlebells 4 Kids.  It’s going to be an awesome day complete with workout, Turkish Get-Up competition, costume contest, and much more.  So mark your calendars.  We’ll post more info as the date gets closer.  In the meantime, go get signed up and start raising some $$!

You have the choice of donating or making your own fundraising page here: https://www.classy.org/events/kettlebells4kids-2017/e113446

Either way, make sure to credit CrossFit Santa Barbara!

I. Warm-Up

Coach’s Choice

II. Lifting

Bench Press for load:
#1: 3 reps @ 75%
#2: 3 reps @ 75%
#3: 3 reps @ 75%
#4: 3 reps @ 75%
#5: 3 reps @ 75%
#6: 3 reps @ 75%
#7: 3 reps @ 75%

III. WOD

For Time:
60 Push-press (135/95)

Starting at 0:00 start death by jumping lunges (1 each leg). The workout continues until you finish the push-press or you can’t complete the interval of jumping lunges within the minute.

IV. Optional

3-Position Clean

Mid-thigh, knee, floor

Tuesday, 8/15

Tuesday, 8/15

I. Warm-up

Coach’s Choice

II. Lifting

Deadlift for load:
#1: 3 reps @ 75%
#2: 3 reps @ 75%
#3: 3 reps @ 75%
#4: 3 reps @ 75%
#5: 3 reps @ 75%
#6: 3 reps @ 75%
#7: 3 reps @ 75%

III. WOD

For time
800 m run
-then-
5 Rounds
10 Alternating Dumbbell Snatches* (50/30)
10 Burpee box-jump overs (24/20)

Keep your hips down, and don’t hurt your back.

*First modification is Hang dumbbell snatches.

No 7am Classes!

7am classes on August 16 and 18 are cancelled.  Sorry for any inconvenience.  7am classes will resume on August 21!

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