CrossFit Stockton

February 1st

Workout of the day Skill/strength 2 rounds 10 ring dips 10 push ups 10 diamond push ups 10 wide push ups Conditioning Amrap in 18 minutes 9 Front squats 135/95 3 bar muscle ups (scaled 3 chest to bar ,3 ring dips) 20 wallballs 25/16 7 Burpees over the bar    

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January 31st

Workout of the day Skill/strength overhead squats 6*3 @ 80 to 85% (1 rep one second pause )   Conditioning 5 rounds 10 dB one arm snatches50/35 12 dB one arm Thrusters 30 double unders      

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January 30th

Workout of the day Warm up 200 singles or 100 doubles 25 supermans 25 hollow rocks 10 lunge stretches (each leg) roll out Skill/Strength otmem for 10 mins 2 pull-ups 2 chest to bar 1 muscle up ( scaled ) 3 banded pull ups 3 knees to chest   Conditioning 4 rounds (every 5 minutes complete the following) this should be a sprint 20/15 assault bike/or cal row 12 Burpee box jump overs 24/20 8 Shoulder to Overhead 115/85 ( record your fastest round)...

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January 29th

Workout of the day Strength every 90 seconds for 12 minutes 1 power clean 1 hang power clean 1 full clean Conditioning 40-30-20 row for calories ghd sit ups  

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January 26

Workout of the day Strength Front squats work up to your 3 rep at 85% ( 1st rep paused 3 sec)   Conditioning amrap In 20 mins 400 meter run 20 wall balls 25/16 15 ¬†kettlebell swings 53/44 10 Dumbbell squat cleans50 /30  

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