Day 40
Warm Up
2 Rounds
400m
10 Tuck Jumps
Lunge><
20 Sit Up

Snatch Complex 3
Push Press 
5×5

WOD
Back Squat Bulgarian

Back Extensions
3×25

Day 49
Warm Up
2 Rounds
20 Sit Ups
20 Air Squats
20 Russian Swings
20 Push ups

Mats
Ladders

WOD
Sprints
20 yds
On the minute
Every minute
For 20 Minutes

Day 48
Warm Up
2 Rounds
10 DeadLift
Army Crawl
10 American Swings
15 Burpees

Clean and Jerk
3×15

Back Squat
5×5

WOD
Push Press 
Max reps 65/95

Superman 3×30 Seconds

Day 46
Warm Up
2 Rounds
10 Hang Clean
10 Push Up
10 Sit Ups
400m

Burgeners x 3

Cleans
5×5

WOD
20 Minute Air Squat Progression
Add 1 rep per minute 
For 20 Minutes
*sit on Ball

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