10.22-10.27

Monday, 10.22.18

Warm up

Run 400 m

Snatch Warm up

 

Snatch:

20 min to establish 1RM

 

WOD:

5 Rounds on the 2 min

200m Run

10 Thrusters 115/75

 

 

Tuesday, 10.23.18

CF GROUP

Warm up:

EMOM 8

Min 1- 30 dubs + 5-10 BB shoulder press

Min 2-3-5 inchworm push up plus 6 alternating shoulder taps

 

Clean & Push Jerk:

Every 2 minutes, for 16 minutes (8 sets) of: 2 Power Cleans + 1 Push Jerk

*Sets 1-3 – 70-75% of 1-RM Clean & Jerk *Sets 4-6 – 75-80% *Sets 7-8 – 80+%

 

Wod:

For Time

2RFT

50 Wall Balls 20/14

40 BBJO

30 TTB

 

CF LIGHT

Warm up:

EMOM 8

Min 1- 10 box step ups + 10 thrusters with wall ball

Min 2-3-5 inchworm push up plus 6 alternating shoulder taps

 

Wod:

For Time

2RFT

50 Wall Balls

40 BBJO

30 K2E

Rest 5 min

 

5 Rounds on the 2 min

200m Run

10 DB Thrusters

 

 

Wednesday, 10.24.18

Warm up:

2 rounds:

30 dubs

10 banded GM

10 jump squats

10 leg swings forward, each leg (stabilize on rack)

10 leg swings sideways, each leg (stabilize on rack)

10 Alt Jump Lunges

 

Back Squat:

Three sets of: Back Squat x 2-3 reps @ 85-90% Rest 2 minutes

 

Wod:

3RFT

20 Chest to bar pull ups

15 Burpees

10 Clean and Jerks 185/135

 

 

Thursday, 10.25.18

CF GROUP

Warm up:

Coach lead line drills

 

3 Sets For Time (cap 25 min)

4 Rope Climbs

10 HSPU

50 Ft HSW (2 walk arounds/3 wall walks)

100ft KB Farmers Carry

Rest 3 min bw rounds

 

WOD

Rowing

5x200m ME Row 1:1 Rest

 

 

CF LITE

Warm up:

400m row

3 rounds

50 ft walking lunge

5 push ups

50 ft farmer carry with lite kb

5 burpees

 

 

3 Sets For Time (cap 25 min)

2 Rope Climbs (20 Ring Rows)

10 HRPU

5 Wall Walks

100ft KB Farmers Carry

Rest 3 min bw rounds

 

 

Rowing

5x200m ME Row 1:1 Rest

 

 

Friday, 10.26.18

Warm up:

3 min of Jump Ropeor /400m run or row

then

3 rounds, with empty barbell

5 bent over row

5 hang muscle cleans

10 front squats

10 deadlfits

 

Clean:

20 min to establish 1RM

 

Wod:

AMRAP 7

3 Power Snatches 115/75

3 Power Cleans

3 Front Squats

 

 

Saturday, 10.27.18

CF GROUP

100 BJ 24/20

100 Jumping Pull ups

100 KBS 53/35

100 Alt Lunges

100 K2E

100 Push Press 45/35

100 Supermans

100 Wall Balls

100 Burpees

100 Dubs

Cash Out- 1 mile run with your med ball (partner can switch on and off with med ball)

 

CF LITE

800m Run

100 BJ 24/20

100 Jumping Pull ups

100 KBS

100 Alt Lunges

100 K2E

100 DB Push Press

100 Supermans

100 Wall Balls

100 Burpees

100 Single unders

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