Day 12
Warm Up
2 Rounds
10 Burpees
5 Snatch
10 American Swings
Lunge/Twist
Mats
Ladders
Depth Jumps 10
WOD
40 yd Sprint
20 Minute
On the Minute
Every Minute
For 20 minutes
All posts by CrossFit Del Campo
020124
Day 11
Warm Up
2 Rounds
400m
10 Hang Clean
10 Pull Ups
Thrusters 3×5
Deadlift 5×5
WOD Grace
30 Clean and Jerks
For Time
65/115
Knees to Elbow 4×20
013124
Day 10
Warm Up
Lunge/Backwards
10 Box Jumps
10 Overhead Squats
Snatch Balance 3×10
Push Press 5×5
WOD Fran
21-15-9
Thrusters 45/65
Pull Ups BB/NB
Plank 3×30 sec
013023
Day 9
Warm Up
3 Rounds
5 Burpees
10 Thrusters
5 Pull Ups
Mats
Ladders
WOD
Death by Burpees
5 Min Max Reps
012924
Day 8
Warm Up
1200m
Thrusters
3×10
Back Squat
5×5
WOD
12 15 9
Cleans 65/95
Box Dips
3x30sec
Back extensions
knee Ups
Russian Twists
012624
Day 7
Warm Up
3 Rounds
5 Wall Walks
10 Hang Cleans
15 Sit Ups
Mats
Ladders
Split Jumps
5×5
WOD
20 Min
100m Sprint
21 Air Squats
21 Sit Ups
21 Push Ups
012524
Day 6
Warm Up
3 Rounds
400m
15 Air Squats
10 Back Extensions
Heel to Heel
Clean 5×5
WOD
21 15 9
Clean Pulls 95/135
Push Press 75/115
Seated Twist 3 x 30sec
012424
Day 5
Warm Up
3 Rounds
10 DeadLift
20 Sit Ups
10 Box jumps
Kettlebell Swings
3×20
Snatch
5×5
WOD
20 Rounds
5 Pull Ups
10 Push Ups
5 Air Squats
Back Extensions
3×30
012324
Day 4
Warm Up
3 Rounds
100 Jump Rope
Lunge Backwards
Lunge
5 Front Squat
1 Burgener
DeadLift
3×10
Educate
Mats
Ladders
WOD
20 yd Sprints
On the minute
Every minute
For 20 minute
012224
Day 3
Warm Up
2 Rounds
5 Front Squat
10 Russian Twists
10 Burpees
>High Knee Pull >Butt kickers
Ninja / Bear /Hunter
Snatch Complex x 3
Overhead Squat
5×5
WOD
5 Rounds
20 Pull Ups
20 Push ups
20 Air Squats
20 Sit ups
*Get Dynamax Ball Sit on
Superman
3×30 Seconds