• Joseph Luna

The Festivus Games are this Saturday at CrossFit Recoil, Los Alamitos. Support your box/our teams


Monday 

Hang snatch 5x2

B)12-9-6

Full snatch 115/75

Burpee box jump overs

Tuesday 

Sumo deadlifts 5x3

GHD Sit ups 4x12-15 (weighted if needed with med ball)

B)10 min amrap

3-6-9-12-15-etc/by 3's

Wall balls 20/14

Deadlifts 225/155

Wednesday 

Bench press 5x8-12 reps

Kb swings 5x12 (Russian)

B)for time

400m run

:30 plank

:30 rest

800m run

1 min Hand stand hold

1 min rest 

1200m run

:90sec wall sit 

:90 sec rest/recovery

1 mile run

Max pull ups (1 try) score is time & pull up count. 

Thursday 

12 min amrap of...

10 cal row 

15 hr push ups

20 pistols (alt)

B)push press 4x4

    Pull ups 4x5 (weighted if needed, strict as possible). 

Friday

Clean & jerk 

Work to a heavy

15-12-9

Power cleans 135/95

Thrusters 

Saturday

Max out Saturday 

Do a lift(s) for a max, volume work or work on something you could not work on during the week. 

B)

The crossfit insurgent, "every 5 rep wod massacre"  wod 1 of the Halloween open 

9min amrap teams of two. Athlete may do less but no more than 5 reps In a row of anything. 

30 box jumps 24/20

20 shoulder to over head

10 chest to bar pull ups

10am yoga/body sculpt 

Sunday 

Open gym 9-11am


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