Monday

No 7am class today, all other class times normal today and tomorrow (Wed-Sat) modified schedule we will post daily class updates! 

Cleans-
1RM Squat Clean

WOD- "Nasty Girls" 
3 Rounds of:
50 Air Squats
7 Muscle ups
10 hang cleans 135lb/95lb

Sub- 7 c2b and 7 dips for muscle ups

Thursday

Strength
Four sets of:
Bench Press x 4-6 reps @ 20X1
Rest 60-90 seconds
Pendlay Row 5-8 Reps
Rest 60-90 seconds

Conditioning
50 Burpees then
10 Rounds
20 Double Unders
10 Wall Balls
5 T2B

Wednesday

Clean
EMOMx7: 3-position Squat Clean
Pos. 1: From the Pockets
Pos. 2: From the knees
Pos. 3: From the ground

Back Squat
Find 20 rep max

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings
12 Pull-ups

Tuesday

 Conditioning
For time:
15-10-5:
Power Clean, 135/95
HSPU
Directly into…
15-10-5:
Hang Power Clean, 135/95
Ring Dip

WOD- 
EMOMx8:
Odd: 20/16 Calorie Row
Even: 5 C2B Pull ups + 7 Push ups + 9 Box Jumps, 24/20
Rest 2 minutes
B. EMOMx8:
Odd: 20/16 Calorie Row
Even: 5 C2B Pull ups + 7 Push ups + 9 Box Jumps, 24/20                              Fun Holiday Party Saturday! 

Monday

Snatch or Chose other Programming
With a running clock
A. 0:00-4:00
work up to a heavy single Snatch Grip Push Press from a rack
B. 4:00-8:00
work up to a heavy single Snatch Balance from a rack
C. 8:00-12:00
work up to a heavy single hang Squat Snatch
D. 12:00-16:00
work up to a heavy single Squat Snatch
E. 16:00-20:00
work up to a heavy single Front Squat

Conditioning
Teams of 2:
2 Rounds for time of:
40 Overhead Squats, 115/80
40 TTB
20 Squat Snatch, 115/80
20 Bar MU  (sub 40 c2b & 40 ring dips)

Friday

Snatch
work up to a heavy single from the low hang
 
 Snatch
EMOMx5: 5 Touch and Go Squat Snatches, across
 

WOD-
5 Rds:
25 Cal Row
12 1-arm alternating DB Snatch, 70/50 (6/side)
3 Rope Climbs (sub pull-ups or lower downs)



 Don't Forget!!!!
This Saturday the 12th at 6pm is our CrossFit Cameron Park Holiday Party! It will be at Megan & Scott's house in Cameron Park.  If you need directions call or text us at (530) 7489546. We hope to see you there! Bring your family and something to share! All members are welcome!!!

Thursday

Strength
Bench Press 5 5 5 5 3
Make up

Conditioning
Minute 1 – Row 200/150 Meters or 15/10 Calories of Assault Bike
Minute 2 – Pick a movement you want to improve on 8-12 reps
Minute 3 – Double-Unders x 40 reps

WEDNESDAY

1. “Big Clean Complex”
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk 1 complex = all 12 reps without dropping the bar. Rest as needed between the sets.
Goal is to build in weight each set
High Hang is from the pockets
Hang is from above the knee
I believe the world record is held by ZA Anderson at 260.

Tuesday

“Jackie”
1,000m Row
50 Thrusters, 45#
30 Pull ups

Monday

Snatch Accessory
A. 5×1 Snatch Balance Climbing
B. 5×2 Snatch Grip Deadlift, climbing – pause for 5 seconds 2″ off the ground
or
Deadlift 5 5 5 5 3
Press 5 5 5 5 3

Conditioning
“Power Drill”
5 Rounds:
5 Handstand Pushups
10 Power Clean, 135/95
15 Burpees
20 Kettlebell Swings, 53/35
25 Wallball Shots, 20/14
3 Minute Rest

Friday

“Fight Gone Bad”
3 Rounds for max reps
1:00 Wall Balls, 20/14
1:00 SDHP, 75/55
1:00 BJ, 20
1:00 Push Press, 75/55
1:00 Row for calories
1:00 Rest

Thursday

Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 2 reps
Rest 2-3 minutes
Build to today’s heavy 2 or 3-RM.

In teams of two, alternate full rounds and complete 5 each of:
20 Kettlebell Swings (32/24 kg)
20 Hand-Release Push-Ups

Wednesday

1. Squat
Build to a heavy set of 3 Front Squats
 
2. Conditioning
EMOMx12
4 rounds of:
Min 1: 7 Front Squats, 225/155 – no rack
Min 2: 70 Double Unders
Min 3: 7-10 Strict C2B Pull ups

Tuesday

Conditioning
4 Rounds:
7 Clean and Jerks (185/135)
14 Toes to Bar
21 Box Jumps (24/20)

Rowing
10 Rounds: 1:00 on / 1:00 off

Monday

We Hope Everyone had a Great Thanksgiving! 

Snatch-
Build up to a single heavy lift from blocks – set the blocks up so the bar is about knee height. (Share with someone and set up bumper plates for blocks instead)

WOD- For time
21 Power Snatch, 135/95
21 Burpees over Bar
15 OHS, 135/95
15 Burpees over Bar
9 Squat Snatches, 135/95
9 Burpees over Bar

Wednesday

No 7am today! All other classes are on!!!!! Remember we are closed Thanksgiving.  Friday one class only at 10am. 

Clean
A. 2×2 Hang Squat Clean
B. 2×2 Low Hang Squat Clean
C. 2×2 Squat Clean
D. 1 Hang Squat Clean
E. 1 Low Hang Squat Clean
F. 1 Squat Clean

WOD-
21-18-15-12-9-6-3
Front squat, 155/105 – no Rack
C2B Pull up

Gymnastics Skills-
 25 Strict HSPU
25 Kipping HSPU
10 Strict HSPU
10 Kipping HSPU

Scale Reps as needed, practice pike push-ups instead

Tuesday

Lower Body Pull
2×4 Sumo Deadlift with chains or bands
2. Conditioning
3 Rounds:
500m Row
12 Hang Power Cleans, 165/115
50 Double Unders

Monday

1. Snatch
EMOM for 10 min
1 Hang power Snatch + 1 Full Snatch

2. Squat
2×8 Front Squats
3. WOD
4 Rounds of: 
 21 Box Jumps, 24/20″
18 Wall Balls, 20/14
15 Kettlebell Swings, 1.5/1-pood
12 Burpees


This week we will have normal class time Monday - Wednesday! 
Thursday we will be closed for Thanksgiving! 
Friday- 1 class only at 10am
Saturday- 9am class normal time
Enjoy your week, and make sure you get to the gym this week before all that Turkey! 
Drop in's are always welcome!

Friday

Squat
1RM Back Squat

Gymnastics Benchmark
Your Choice of 1 set of max unbroken reps of Muscle ups or Pull ups

Conditioning
5  RFT:
7 unbroken TTB  + 7 unbroken Thrusters 95/65 + 21 unbroken Double unders
Rest :60 between rounds

Conditioning:
500m Row Time Trial

Thursday

Strength
Four sets of:
Push Press x 3-5 reps
Weighted Supinated-Grip Pull-Ups x 3-5 reps

Conditioning
For time:
10 Wall Ball Shots (20/14 lbs)
1 Ring Dip
9 Wall Ball Shots
2 Ring Dips
8 Wall Ball Shots
3 Ring Dips
…
1 Wall Ball Shot
10 Ring Dips