Skill/Strength
Establish 1 rep MAX on SQUAT!!!!
WOD
Elizabeth
21-15-9
-Clean 135/95
-Ring Dips
This will be a short week lets try to focus more on our Maxes so that we are all better able to program strength programs and WODs in this New Year.
Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010.
**Make sure you arrive early to allow time to stretch as this will be a long workout**
***CFP will be closed on Monday, January 15 in observance of MLK***
Strength/Skill
Back Squat
5×10 75%
WOD
With a Partner
For Time:
-75/50 Calorie Row
-75 Dumbbell Snatches (45/25)
-75 Lateral Barbell Burpees
-75 Thrusters (115/80)
-75 Lateral Barbell Burpees
-75 Dumbbell Snatches (50/35)
-75/50 Calorie Row
![IMG-0479[1]](http://www.crossfitpistoleros.com/wp-content/uploads/2018/01/IMG-04791-225x300.jpg)
Strength/Skill
3-Position Squat Clean (High Hang, Knee, Floor)
1 Set @ 65%
1 Set @ 70%
3 Sets @ 75%
WOD
3 Rounds:
-15 Chest to Bar Pull-Ups
-12 Barbell Facing Burpees
-9 Squat Cleans (135/95)
Skill/Strength
Overhead Squat
5×5
WOD
27-21-15-9:
-Wallballs (20/14)
-Sumo Deadlift High Pulls (75/55)
-Box Jumps (24/20)
-Push Presses (75/55)
-Calorie Row
Skill/Strength
Front Squat
5×10 75%
WOD
3 Rounds:
-4 Rope Climbs
-9 Handstand Push-ups
-12 Kettlebell Snatches (53/35)
EOW
12/24/2017
Camilleri was a CHP Officer who graduated from the CHP Academy just eight months ago. He died in the line of duty on Christmas Eve when a suspected drunk driver hit the back of his SUV as he and his partner were on the side of the road on Interstate 880 near Highway 92.
“CAM”
3 Rounds
-400m Run
-12 Pull-ups
-300m Run
-24 Air Squats
-200m Run
-17 Push-Ups
-100m Run
-33 Sit-Ups
*IF POSSIBLE, BRING YOUR BODY ARMOR FOR THE WOD *
Skill/Strength
On the Minute x 5
5 Touch and Go Power Clean and Jerks 85%
WOD
AMRAP 15:
-15 Power Snatches (75/55)
-30 Double Unders
-15 Wall Balls (20/24)
-30 Double Unders
FOR TOMORROWS HERO WOD
*****IF POSSIBLE BRING YOUR VEST FOR THE WOD*****
Skill/Strength
Alternating On the Minute x 12
Odd – 18/15 Calorie Row
Even – Max Strict Handstand Push-ups in :40 Seconds
WOD
21-15-9
-Kettlebell Swings (70/53)
-Front Squat (135/95)
-Calorie Bike
REST 5 min
Do All Over Again!!!!
