“Tabata, I barely knew her”
A) Skill: Toes to Bar / K2E / Knee Raise Kipping explanation / beat swing 10min EMOM 5 reps B) Metcon: Tabata x 16min Rotate movements (min 1 vup, push up, min 2 sprint, bj, min 3 vup, push up, min 4 sprint, bj) V-ups Push ups Shuttle Sprint (10m)…
A) CF-S- WOD B) CF Metcon C) 3rft; 10 ttb, 10 box jumps D) Rest 3min, then repeat.
CF Kids – The Ole Switcheroo!
Warm up: Switch Game Round 1: Bear Crawl & Frog Hops Round 2: Lunge & Skip Skill: Front Squat Review WOD: 10 -9- 8- 7- 6- 5- 4- 3- 2-1 Front Squat Mountain Climber
A: TBATA Side pillar left Side pillar right Rest 2 min TBATA Dead Bug hold pushups B: FGB style 3 rounds 1 min each station Max reps Ring dips mountain climbers DB push press Walking lunges Rest
“Learn it, use it”
A) Strength: OHS 15-20min Find heavy set of 3 B) Metcon: 10min EMOM 6 OHS (95/65) This is the day to practice ohs w/ a light weight if necessary. 6 C2B (jumping C2B, jumping pull up) Score OHS, metcon rounds completed
A) Snatch + OHS; 6 singles @ 85% of 1rm Snatch B) CF Metcon C) 3 sets of 3 halting snatch deadlift @ 90 - 100% of 1RM Snatch. (pause below knee for 3 seconds before completing DL) Straps recommended.
A: Today we are going to spend time together. I like both parts A&B try to get the classes together if possible. Mile for time B: 9 min AMRAP 15 KB swing 60 single jump rope
A) Endurance: 1 mile run for time B) Metcon: 9 min AMRAP 15 KBS (53/35) american 30 double unders (sub 60 singles) Score mile time, rounds + reps
A) Power Clean + Hang Clean (anywhere above knee) and Jerk; 5 singles @ 75% of 1rm Clean and Jerk B) CF Metcon C) 6min Reverse Tabata HSPU (10 sec work, 20 sec rest) Score total reps