CrossFit Stockton

December 1st

Workout of the day Cardio conditioning 15 calories bike or row 50 double unders 4 times thru   wod ( regional workout from 2015) 4 rounds 25 pistols 15 power cleans 115/80

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November 30

Workout of the day strength 4*6 Bench press   conditioning 4 round run 400 meters 21 kB swings 53/36 15 Box jumps 24/20 9 pull-ups

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November 29th

Workout of the day Strength 5*3 Power Snatch   Conditioning Knockout” At the top of every minute, both athletes will do Burpees. If other work is required, once the Burpees are complete, 1 Athlete will complete ALL the required Barbell work, then Athlete 2 will complete the work. All work must be completed in 60 seconds. There will be a 10 second transition period between rounds RX 135/95 ┬áScaled 95/65 Min 1-3 Burpee Min 2-3 Burpee 2 Power Clean Min 3-3 Burpee 2 Power Clean 1 Thruster Min 4-4 Burpee Min 5-4 Burpee 3 Power Clean Min 6-4 Burpee 3 Power Clean 2 Thruster Min 7-5 Burpee Min 8-5 Burpee 4 Power Clean Min 9-5 Burpee 4 Power Clean 3 Thruster Min 10-5 Burpee 5 Power Clean 5 Thruster Athletes will complete 5/5/5 until they cannot complete the...

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November 28th

Workout of the day Skill/strength Tabata hollow rocks/ holds planks then emotm for 8 mins 1 pull up-1 chest to bar – muscle up scaled 1 knees to chest -1toe2bar -pull-up Conditioning Karen (for time) 150 wallballs (8 min cap) then 3 rounds run 400 21 kB swings 44/53 15 ghd sit...

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November 27

Workout of the day Strength Front squats 3rpm (3 second pause on your first rep) 15 minutes   Conditioning 12 minutes amrap 30 double unders 9 deadlifts 65%to 70% 12 ring dips 15 toe to bar After party 50 situps 50 hollowrocks 1 min plank

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