Day 45

Due to last minute planning that was out of my control
CrossFit Del Campo is out of commission until Monday 10/21/2024.

Please note there will be no final on 10/17/24. The final was performed on 10/15-10/16. Students will receive credit towards their final on those days.

Warm Up
3 Rounds
10 Lift
10 Body Weight
400m
10 Body Weight

WOD
Qualifier
21-15-9
Push Press 45/65
Box Jump 20/24
SDLHP 16/24
Ball Slam 12/20
Jump Rope (add a zero)

Day 40
Warm Up
2 Rounds
10 Burpees
10 Sit Ups
10 SDLHP
100 Jump Rope

Russian Swings
3×20

Push Press
5×5

WOD
10 Snatch
20 Cleans
30 Push Press
40 Back Squats
50 Clean Pulls
60 Box Jumps
70 Pull Ups
80 Push Ups
90 Air Squats
100 Sit Ups

Day 38
Warm Up
3 Rounds
1 Burgener
5 Pull Ups
10 Air Squats
75 Jump Ropes

Thrusters 
3×20

Overhead Squat
5×5

WOD
75 Snatch
65/95

Hollow Rock
3×30 Sec

Day 37
Warm Up
4 Rounds
10 Burpees
10 Box Jumps
10 Sit Ups
10 Back Extensions

Mats
Ladders
Lateral jumps over Bar
6×10

WOD
30 Min
Run 400
21 Air Squats
21 Sit Ups
21 Push Ups

Day 36
Warm Up
3 Rounds
10 Front Squat
400m
20 Sit Ups
10 Burpees

Russian Swings
3×20

Split Jerk
5×5

WOD
75 Clean and Jerk
65/95

Superman
5×30 Sec

Day 35
Warm Up
3 Rounds
10 Hang Cleans
10 Pull Ups
20 Double Unders/attempts
10 Russian Swings

Mats
Ladders

WOD
20 yd Sprints
on the minute every minute 
for 20 minutes

Day 34
Warm Up
2 Rounds
10 Push Ups
10 Pull Ups
10 Snatch
300m

Thrusters
3×15

Front Squat 
5×5

WOD
100 of Each
Snatch Pull
Snatch 
Snatch Press
Overhead Squat

3×30 Sec
Back Extensions
Kick outs
Russian Twist

Day 33
Warm Up
25 Burpees
20 Box Jumps
15 Sit Ups
10 Hang Cleans
5 Pull Ups

Mats
Ladders
Tuck Jumps 5×5

WOD
5 Rounds
300m Run
50 Push Ups

Day 31
Warm Up
5 min AMRAP
5 Push Ups
10 Air Squats
10 Sit Ups

5 Burgeners

Push Press 5×5

WOD
21-15-9
Snatch Balance 35/45
Wall ball 16/20
Ball Slam 16/20
KBThrusters 16/20

GHD Raises
3×25
https://www.youtube.com/embed/m0AIU1dCVkU?si=sygbnUm4LgTjm273