CrossFit Stockton

Strength Deadlifts @85% 7*3 Conditioning 50-40-30-20-10  Wall Ball Shots 25/16 Box Jumps (24/20 in) Kettlebell Swings 70/50 (Russian swing)

Skill/cardio endurance Running 1* 800 meters 2 * 600 meters 3 * 400 meters 4* 200 meters One minute after each run Conditioning (4 rounds) 3 minutes amrap 3 Push Press 135/95 6 Push ups 30 double unders

Strength Bulgarian spilt squat 4*8 Conditioning Water proof 21/15/9 Row for cal Front squat Then Squat cleans Toe to bar Then 12-9-6 Burpees Thruster

Strength You have 20 mins Overhead Squat 3*3 Full Snatch 4*2 Conditioning 9-7-5 Reps For Time Muscle-Ups Squat Snatches (135/95 lbs) After each round do a 400 meter run

Strength Otmem for 12 mins 1 full clean + 2 jerks Conditioning For Time 10 Thrusters (105/75) 15 Bar-Facing Burpees 250 meter sprint 20 Thrusters (105/75) 25 Bar-Facing Burpees 250 meter sprint 30 Thrusters (105/75) 35 Bar-Facing Burpees 250 meter sprint

Strength Bench Press 6*3 Conditioning 5 rounds 500 meter row 15 Bench Press 135/95 15 ghd sit ups or 25 regular sit ups

Skill/Midline 4 rounds 20 ghd sit ups 40 ghd Russian twists (weighted) 1 minute flutter kicks 40 hollow rocks 8 ring dips Conditioning For Time 10-9-8-7-6-5-4-3-2-1 Reps of: Alternating Dumbbell Snatches (75/45 lb) Handstand Push-Ups

Strength Strict Press 3*4 Push Press 4*2 Conditioning 5 Rounds for Time 15 Wall Balls 25/15 15 Power Cleans (105/85)

Cf stockton members ..Friday evening 6 to 8 come out for sand volleyball. Strength Emotm for 15 minutes 3 Front Squats @85 to 90% Conditioning 3 rounds 20/15 cal ride 75 double unders