CrossFit Eastvale:

Friday, January 31st WOD

AM Classes:
5:00am Express Class (All Members)
9:00-11:00AM Open Gym (Platinum Members)

Benchmark Workout Day

11.3
Squat clean and jerk (165)
5min AMRAP

PM Classes:

Lift 101 (Platinum Members)
4:15 pm

Lift 101
20 min to est 1RM
tire deadlift

20 min to est. 1RM
weighted MU

20 min to est. axle shoulder press

Express Class

5:30pm, 6:00pm and 6:30pm (All Members)

Open Gym
4:30pm-7:00pm (Platinum Members)

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Thursday, January 30th WOD
5:30pm Weightlifting

Barbell Gymnastics
15 min for 3 hi hang power clean + jerk

Strength
2 min ME Air Squat
2 min ME meter row

Conditioning

60 bar facing burpees
30 OHS (115)
10 Muscle ups

10 min AMRAP

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Wednesday, January 29th WOD
5:30pm Endurance Conditioning
5:30pm CrossFit Kids

Barbell Gymnastics
12 min to est 1RM:
Power snatch + hi hang squat snatch

Strength
ME UB handstand walk or 100m backward bear crawl

Conditioning
7 strict pull-ups
7 thrusters (115)
rest 1 min
x7 SPRINT rounds

Endurance Conditioning:

Active Warm-up
500m run every 4 min x 3
WOD:
8 burpees EMOM x 15 min
*double unders during rest
Score is DU#

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Tuesday, January 28th WOD
5:30pm Weightlifting

Barbell Gymnastics
12 min to est. 3RM push press (no racks)

Strength
3 front squats (225/155) EMOM x 8 min
(no racks)

Conditioning
30 burpee box jumps (30/24)

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Monday, January27th WOD
5:30pm Endurance Conditioning
5:30pm CrossFit Kids

Barbell Gymnastics
15 min to est. 3 position snatch: ground, knees, hi hang

Strength
Tabata shoulder press(45/35) x 4 rounds

Conditioning
30 pullups
30 atomic situps
ME UB Muscle ups
400m run
x 3
20 min cutoff
scored by time and MU

Endurance Conditioning
AWU
bottom tabata squats
WOD:
Row 3k
Run 2k

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