Monday, November 30

We are concluding our 12 week Olympic Weightlifting cycle this week. We hope that you have gained some strength and have some new PRs to record this week.  In December, we will focus mainly on powerlifting and getting back into the CrossFit side of things.  May you all have a blessed holiday season.  As we head into January, be looking out for some new changes to CrossFit SoCal.  We will be upgrading the site and providing an on-line/virtual coaching option that focuses on all fitness seekers no matter their current fitness status or goals.  More on this to come!

Monday

Warm-up:

Samson stretch 30 seconds each leg

10 toy soldiers

10 reverse toy soldiers

10 boot strappers

10 burpees

10 low box jumps

10 medium box jumps

10 air squats

10 push-ups for good form

10 front squats with empty bar

 

Lift:

Back Squat

5-5-5

65%-75%-85%

 

WOD:

3 rounds for time of:

10 front squats

10 burpee box jumps

 

L1- choose weight and box height

L2- 135/95lb, 24”/20”

L3- 155/115lb, 24”/20”

 

Olympic Weightlifting Program ( Week 6-FINAL WEEK)

Warm-up:

Snatch Balance 3-2-1-1-1-1

Muscle Snatch 3×3

 

Workout:

Snatch – work up to a new 1 rep max!

60%x3

70%x2

80%x2

90%x1

95%x1

100%x1

 

Snatch pull

80%x3

90%x3

2×3@100%

 

Back Squat- work up to 1 rep max

70%x4

80%x3

90%x2

95%x1

3×1@100%

 

Gymnastics WOD:

For TIME

30-20-10 Repetitions Of:

 

FLEXIBILITY:

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