WOD

Friday

CrossFit Collaboration – CrossFit


Warm-up

Warmup (No Measure)

25x each with a PVC:


Shoulder dislocates


Shoulder press


Overhead squat


Romanian deadlift


Bent row


Good mornings


Strength/Skill

Warmup (No Measure)

7 min to warm-up and go over proper movement for the squat clean


Squat Clean

6 @ 60%, 5 @ 70%, 4 @ 75%, 3 @ 80%, 2 @ 85%,


1 @ 90%,


2 @ 85%, 3 @ 80%, 4 @ 75%, 5 @ 70%, 6 @ 60%


(20 min)


WOD


Metcon (AMRAP – Reps)


For max reps


2 minutes max reps burpees


Rest 2 minutes


Every minute on the minute for 10 minutes


5x Ground to overhead (95/75)(135#/95#)


10x hollow rocks


Rest 2 minutes


2 minutes max reps double unders (singles divide by 3)


(18 min)


Score is total reps for all 3 parts.


For the EMOM: 1 rep per round completed, if you complete all 10 rounds = 10 reps. If you do not complete a round the rep DOES NOT count and the round is considered a no rep. You may attempt again during the following minutes. Hint* if you fail to complete a round rest 1 round before attemp

Hours

Monday9:00AM - 10:00AM|12:00PM - 1:00PM
Day4:00PM - 8:30PM
Tuesday9:00AM - 10:00AM|12:00PM - 1:00PM
Day4:00PM - 7:30PM
Wednesday9:00AM - 10:00AM|12:00PM - 1:00PM
Day4:00PM - 8:30PM
Thursday9:00AM - 10:00AM|12:00PM - 1:00PM
Day4:00PM - 7:30PM
Friday9:00AM - 10:00AM|12:00PM - 1:00PM
Day4:00PM - 8:30PM
Saturday9:00AM - 11:30PM
SundayCLOSED

CONTACT US

/ keep in touch

CrossFit Collaboration

649 Anita St,

Chula Vista, CA 91911

Phone. 619-271-4831

Email. cfcollaboration619@gmail.com