CrossFit San Jose posted on Facebook
Hey Athletes! Happy New Year! lets kick it off with a bang and hit some more PR’s as we close out this cycle. One more week of maxes!
Monday – We start with a double max day. Going for a clean max and then right into a deadlift max. The WOD is a short and heavy burner of Hang Power Cleans and HSPU’s.
Tuesday – Going for the WOD first. It’s our weekly Low Intensity WOD. Rowing, KB Front Rack Holds, Lateral Step Ups, and Strict Chin Ups. Then we round out the class with Accessory Work. Working on Hollow to Superman (arch) rolls, Hollow Opens, and Pistol Box Squats.
Wednesday – Going for a Push Press max this day. Get aggressive with these and drive hard. The WOD is old Open Wod 11.6, 7 Minutes of Awesomeness with Thrusters and C2B Pull Ups in a Ladder Format. After everyone has rested you’ll follow up with a 1 Arm Russian KB Swing Tabata.
Thursday – Power Clean + Split Jerk Max to round out the maxes for the week. These are on a :90 sec interval increasing weight each round. The WOD is an Interval style workout with Burpee Box Overs, Power Snatches, and Cal Row. Big sets!
Friday – Round out the week with some Back Squat Maintenance work. Just some moderately heavy doubles. The WOD is Baseline 2.0, my version of the original workout called Baseline. Row, Wallballs, T2B, Ring Dips, and MU’s.
Time to sweat out all of that holiday food and drinks!