CrossFit San Jose posted on Facebook
Hey Athletes! This week starts the new cycle. Shifting the focus around a little bit. A couple of things to expect is more strength work and an Advanced athlete option for WODs now as well. I hope you guys find the strength work fun and engaging and I hope the WODs push you! Here we go!
Monday – Starting off the week with going for a Front squat 5RM. You will have 5 sets to establish this max. The WOD is a simple leg burner with running and DB Squat cleans.
Tuesday – Lots of dip development this day. We worked static stability training last week, this week we get into negatives. As well as dip shrugs, a fun pull up complex and some gymnastics style core work. The WOD is a power focus conditioning EMOM with power cleans and box jumps.
Wednesday – We have a fun snatch complex lined up going for max effort. Beginner athletes should work to mod weight and just keep it there for technique practice. The WOD is a bodyweight burner of an AMRAP with DU’s, Row, and burpees.
Thursday – Hitting another squat day today. This time more focus on volume to build strength. Back squat 10×3 on a 2 min interval. The WOD has a classic 21-15-9 rep scheme with American swings, sit ups, and push ups. There is plenty of scale up options for those who want to push themselves on this one.
Friday – Some more EMOM work with Oly and skills. Dip pause + Split Jerk (pause in split) on one min and kipping T2B the other min. Focusing on position for the jerk work with the dip pause and pause in split. Choose a rep count for the T2B work that allows you to maintain consistent technique. WOD is a tough interval style workout with front squats, push press/jerk, and running. Try to stay unbroken and push those rounds!
Have fun this week!