A1: 4 Rounds
Rest 30 secs
A2: 8rep Muscle Clean (increasing, no dropping under)
A3: Banded pec openers and shoulder openers
B: Hero WOD: "Coe"
10 Thrusters (95/65)
10 Ring Push Ups
L1: 6 rounds, 45/35, barbell Push Ups
L2: 8 rounds, 75/55, Push Ups
C: Jog 1 mile at conversational pace with a buddy
|- Back Squat (Dynamic Effort) - 60% x 3 x 1, 65% x 3 x 1, 70% x 3 x 1, 75% x 3 x 5|
- 3 Position Snatch (HH/ATK/BTK) - 50% x 1 x 1, 55% x 1 x 1, 60% x 1 x 1, 65% x 1 x 10
- Snatch High Pulls from Blocks - 60% x 4 x 1, 65% x 4 x 1, 70% x 4 x 4
- EMOM(7) - 10 Barbell Russian Twists (+5lbs) - Total
Coach's Notes: HH = High-hang / ATK = Above the Knee / BTK = Below the Knee. Stacking plates can be substituted for blocks. Dynamic means fast. Train fast, compete fast.
Weighlifting classes are every
Tuesday at 7:30pm, Thursday at 7:30pm, and Saturday at 11am.
CrossFit Del Mar Membership agreement weekly visits apply to this class. i.e. 2x/week, 3x/week, Unlimited.
CrossFit Del Mar BootCamp is community based and high energy. This 3 day a week, Mon/Wed/Fri at 10am, program is more challenging than your average BootCamp because it incorporates the CrossFit methodology. The primary focus is on conditioning through rowing, kettlebells, medicine balls, sled pushes, tire flips, rope climbs, box jumps, hill sprints, runs and more. It also includes light barbell movements, but high reps. This program is great for weight loss, and provides extra conditioning by itself or as a great supplement to an established CrossFit regimen. Come join us, and change your life!
CrossFit Del Mar Membership agreement weekly visits apply to this class. i.e. 2x/week, 3x/week, Unlimited. See Coach Kim if you have any questions.
Now get in here and GET IN SHAPE!
We have a deep bench of experienced coaches available to help you reach the next level. Private lessons are available to master any skill you would like to perfect.
We have rates available for 1, 5 or 10 session packages. Please see Esther in the Business Office.