11-29-2021

Sophia qualified for Wodapalooza which is held in Miami and has become one of the biggest CrossFit competitions in the world. As a fundraiser, she’s selling t-shirts so please consider supporting her and buying one. You can purchase them online here

Monday

Bench Press 5×5
Between each set do 10 banded Good Mornings

—

12 min amrap

6 snatch

9 bf burpee

12 toes to bar

Tuesday

Front Squat- Between each set do 10 box step ups holding 1 db

5@70%

5@75%

4@80%

3@85%

—

30 clean and jerk

Rest 1 min

6 rds of cindy

Rest 1 min

30 clean and jerk

Wednesday

Clean and Jerk 7×3@ 70%

—

At 0:00

3 rds

12 wall balls

15 cals

At 10:00

21-15-9

Double Db squat

Box step overs w/ db

At 20:00

30 c2b/pull ups

10 Db thruster

Thursday

Snatch- 8×2@75%

—

4 min amrap

8 deadlift + 6 hang clean

30 double unders

Rest 2 min

30 burpees box jump over

Rest 2 min

Repeat 4 min amrap score for time

Friday

Back squat

2×8@65%

2×6@75%

2×3@85%

Bulgarian Split Squat 3×3 (no weight)

—

For time

250m row + 20 wall ball + 6 muscle ups

500m row + 20 wall ball + 4 muscle ups

750m row + 20 wall ball + 2 muscle ups