ANNOUNCEMENTS

**NO Saturday 9am Class this weekend due to CF Level I Certification**

Whole Life Challenge - Day 3 of the challenge.  Remember to log in your previous days scores by 3PM to receive credit for the day!  Also don’t forget to partake in this week’s challenge for BONUS POINTS which can be used to augment up to 3 points missed.

This week’s challenge is posted here: Weekly Challenge #1, Be That Guy!

CROSSFIT KIDS!  Thanks Christie for kicking off the CF Kids program again at CFSD.  Reminder there is NO CF Kids this weekend due to the Level I Cert, but we’ll be having fun again on Sept 29th.  Let us know if you plan to attend.  christie@crossfitsandiego.com

 

TODAY’S WODS

Level I

Work on the Clean for 20-30 mins

21-15-9

Wall Ball
Push-Ups
KTE

 

Level II

Take 10 mins find Shoulder Press 1RM

EMOM for 5 mins 2 Cleans 135/95
Rest 2 mins
Then choose one of the following

(If you HAVE Muscle Ups)

10 MU
50 Squats
5 MU
200m Sprint
5 MU
50 Squats

-OR-

(If you DO NOT HAVE Muscle Ups)

15 Dips
50 Squats
30 Pull-Ups
200m Sprint
15 Dips
50 Squats

Level III

Snatch – 70% x 2, 75% x 2, 80% x 1, 85% x 1

Clean & Jerk – 70% x 2, 75% x 2, 80% x 1, 85% x 1

Clean Pull – 90% x 2, 95% x 2, 100% x 2

Back Squat – 75% x 2, 80% x 2, 85% x 1

21-15-9
Power Clean 185/125
Run 400 between each set of Power clean

 

SDPD

5×3 Push Press

AMRAP 10 Min
10 Wall Balls
10 HRPU
Rest 2 Min

AMRAP 2 min
Pull-ups (banded or strict)

 

WOMEN

5×2 Pull-ups

Establish 1 RM Front Squat

AMRAP 10 Min.
10 Over the Box Burpees
10 DB Push Press

Rest 2 min.
1000 Meter Row for time