10.29.18 – 11.3.18

Monday, 10.29.18

Warm up

:60 for each leg:

Dragon

Lizard

Pigeon

Then,

:60 seated straddle

Then,

2 rounds:

then

Snatch warm up

 

Snatch:

  1. Every 2 minutes, for 10 minutes (5 sets): Power Snatch x 2 reps @ 75% of 1-RM Snatch

 

  1. Every 2 minutes, for 10 minutes (5 sets): 2 Snatch Lift-Offs + 1 Snatch @ 85% of 1-RM (Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

 

WOD:

For time:

400m run

40 TTB

120 dubs

400m run

30 TTB

90 dubs

400m run

20 TTB

60 dubs

 

 

Tuesday, 10.30.18

CF GROUP

Warm up:

3 rounds:

30 dubs

10 air squats

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

 

Jerk:

Every 2 minutes, for 12 minutes (6 sets) of:

2 Power Cleans + 1 Power Jerk

*Sets 1-3 – 75% of 1-RM Clean & Jerk

*Sets 4-6 – 80%

 

WOD

For time:

40 devils press

40 lungsters (DB at shoulders, complete a reverse lung right, a reverse lunge left, and then a thruster)

 

 

 

CF LIGHT

Warm up:

3 rounds:

30 dubs

10 air squats

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

 

WOD

For time:

25-20-15-10-5

KBS

Wall balls

 

Then,

5 rounds for time:

50’ OH DB walking lunge (sub front rack)

10 DB thrusters

12 BJO, 24/20

 

 

 

 

Wednesday, 10.31.18

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:

Max

 

Wod:

5 rounds for time:

3 OHS, 185/125

5 back squats

12 BJO, 24/20

 

 

 

Thursday, 11.1.18

CF GROUP

Warm up:

Coach led

 

Wod

For time:

10 rope climbs

20 muscle ups (20 CTB, 30 regular/ringrows)

60 CTB (60 pullups/ring rows)

60 push ups

20 push jerks, 185/135

10 strict HSPU

 

*If you need to scale the muscle up/CTB portion you can complete the following:

  • Option 1: CTB and regular pullups
  • Option 2: Regular pullups and ring rows
  • Option 3: Combine the muscle up and CTB portion and just complete 75 regular pull-ups/ring rows. However, if you are able to perform CTB then do option 1.

 

 

CF LITE

Warm up:

Coach led

 

EMOM 12:

Even: 5-8 devil’s press

Odd: 5-8 lungesters (DB at shoulders, complete a reverse lung right, a reverse lunge left, and then a thruster)

 

Wod

5 RFT

15 DB hang power clean and jerks

200m run

 

 

 

Friday, 11.2.18

Warm up:

3 rounds, with empty barbell

5 bent over row

5 hang muscle cleans

10 front squats

10 deadlifts

 

Front Squat

5 x 5-6 reps @ 4111

Rest 3 minutes
Wod:

For time:

15-12-9-6-3

Power Snatch, 115/75 (50 – 55% full snatch)

2-for-1 wallballs, 20/14 (sub regular wallballs)

 

 

Saturday, 11.3.18

CF GROUP

With a partner…

100 Clean & Jerks, 135/95

100 Bar Muscle-ups

200 Push ups

200 Wall Balls, 20/14

100 Handstand Push-ups

100 Snatches, 135/95

 

CF LITE

With a partner…

400m run

100 DB Clean & Jerks

100 Pullups/ring rows

200 Wall Balls

100 Push-ups

100 Alternating DB Snacthes

400m run

 

 

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