10.15.18 – 10.25.18

Monday, 10.15.18

Warm up

3 rounds

5 kip swings

10 pigeon walks  https://www.youtube.com/watch?v=fQDzbfggEU8

10 plank shoulder taps

30 jump ropes

then

Snatch warm up

 

Snatch:

Perform the following for positioning and activation – load is not the priority.

 

Every 90 Seconds, for 3.5 minutes (2 sets): Snatch Press from Receiving x 5 reps @ 2111

 

Immediately followed by…

 

Every 90 Seconds, for 3.5 minutes (2 sets): Snatch Push Press + Overhead Squat x 3 reps (perform the overhead squat at a tempo of 3111)

 

Followed by….

 

Every 90 Seconds, for 6 minutes (4 sets): Snatch Balance with a Pause x 1 rep (pause for 3 seconds in the receiving position of the snatch balance)

 

For time: 20 Snatches @ 85-90% of your 1-RM.

 

WOD:

3 RFT:

21 Wallballs 20/14

14 Handstand Push-ups

7 Deadlifts 315/205

 

 

 

Tuesday, 10.16.18

CF GROUP

Warm up:

3 rounds:

30 dubs

10 air squats

5 x 1 walk out to plank + 6 shoulder taps + 3 push ups

 

Jerk:

Every 2 minutes, for 20 minutes (10 sets): Split Jerk

*Sets 1-2 – 3 reps @ 60-65%

*Sets 3-4 – 2 reps @ 70-75%

*Sets 5-6 – 2 reps @ 80-85%

*Sets 7-8 – 1 rep @ 90-95%

*Sets 9-10 – 1 rep @ 101-105%

 

WOD

400m run

15-12-9

Thruster, 135/95

CTB

400m run

9-6-3

Thruster, 155/105

BMU

400m run

 

 

 

CF LIGHT

Warm up:

3 rounds:

30 singles

10 air squats

5 x 1 walk out to plank + 6 shoulder taps + 3 push ups

 

WOD

400m run

21-15-9

DB Thruster

Pullups

400m run

9-15-21

DB Thruster

Pullups

400m run

 

Auxiliary

4 rounds, not for time

1 sled push (100’)

30 dubs/singles

4 Turkish get ups (alternating)

*rest as needed

 

 

 

Wednesday, 10.17.18

Warm up:

:60 for each leg:

Dragon

Lizard

Pigeon

Then,

:60 seated straddle

Then,

2 rounds:

10 air squats

10 jump squats

10 alternating lunges

 

Back Squat:

Four sets of:

Back Squat x 4 reps @ 85% Rest 2 minutes

 

Wod:

5 RFT

50 ft Handstand Walk (3 wall walks, 2 around the box – one each way)

5 Power Snatch, 165/115 (85% power, 80ish% full)

 

 

 

Thursday, 10.18.18

CF GROUP

Warm up:

3 rounds:

30 dubs/singles

10 DB thrusters

3 x 1 plank walk out + 6 shoulder taps + 3 push ups

 

Skill

EMOM 12:

Even: 4 d-ball/sandbag over shoulder (sub med ball)

Odd: 2 legless rope climbs (sub regular, 6 strict pullups, 10 ring rows)

 

 

Wod

5 rounds for time

With a partner:

6 bear complexes, 155/105 (must finish one entire complex before switching, complex must be unbroken, or, NO REP!)

100 dubs (total)

Buddy carry 200’ (50’ sections, switch as you wish)

 

 

 

CF LITE

Warm up:

3 rounds:

30dubs/singles

10 sit ups

5 Push ups

3 burpees

3 x 1 plank walk out + 6 shoulder tap

 

EMOM 12:

Even: 4 d-ball/sandbag over shoulder (sub med ball)

Odd: 2 rope climbs (sub 7 strict pull-ups, 15 ring rows)

 

Wod

3 RFT:

21 Wallballs 20/14

14 Handstand Push-ups/HRPU

7 KB deadlifts, 70/53

 

 

 

Friday, 10.19.18

Warm up:

3 rounds, with empty barbell

5 bent over row

5 hang muscle cleans

10 front squats

10 deadlfits

 

Clean:

Every two minutes, for 20 minutes (10 sets): Clean x 1.1 @ 85%
Wod:

4 RFT:

5 Ring Muscle-ups

10 Squat Cleans 135/95

20 box jumps 24″/20″

 

 

 

Saturday, 10.20.18

CF GROUP

With a partner…

800m run (together)

30 Clean & Jerks 135/95

30 TTB

800m run (together)

24 Clean & Jerks

30 TTB

800m run

18 Clean & Jerks

30 TTB

 

 

CF LITE

With a partner…

800m run (together)

30 DB Clean & Jerks

30 TTB/vups/sit ups

800m run (together)

24 DB Clean & Jerks

30 TTB/vups/sit ups

800m run

18 DB Clean & Jerks

30 TTB/vups/sit ups

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