“Quads stuck in the muck WTF”
A) Skill: Rope Climb (15min) Beginner; technical explanation + practice foot holds. Intermediate; scale to 1 ascent, or ½ ascent Advanced; E2MOM x 6 rds 2 rope climbs B) Metcon: Repeat 2x. 3 min amrap 10 air squat 10 OH Medball step up (24/20) Rest 3 min 3min amrap down…
CF Kids – A Bug’s Life
Workout of the day - April 12th, 2017 Warm Up: Red Light, Green Light Skill: Roving Planks and 360 degree planks WOD: For Time 4-6-8-10-12 DB Snatch *After every round preform 3 Burpee Box Jump Overs GAME!!!!!!
A: 3 rounds Resting 1 min between each round 10 box jumps 50 jump rope 10 dips 30 sec plank hold B: Each set for time with negative split Run 200m Row 250m AB 0.2km Rest 2min after each set 4 sets Start at different places but all three movements…
A) Power Snatch; E2MOM x 6 rds; 3 @ 80% of 1RM PS (focus on speed, be as fast as possible through the 2nd pull) B) CF Metcon C) 30 box jump overs for time (24/20)
A) Oly: Power Snatch; E2MOM x 12min (6rds) 3 reps starting @ 60% end around 85% of 1RM. Add 5 to 10# after each successful round (reps do not have to be touch and go, but no more than 10 seconds between reps.) B) Metcon: JT 21-15- 9 HSPU (scale…
“These are a few of my favorite things”
A) Strength: Back Squat 5RM (15-20min) B) Metcon: 6 power clean 135/95 6 OHS (scale to FS if cannot achieve OHS w/ same load as pc. Emphasize weight over ohs practice for this one.) 6 Toes to bar 6 RFT (15min cap) Score 5RM / time + reps as seconds
A: SDLHP E90 sec. 5 reps build over 6 sets (9min)Use BB or KB B: 10 hang cleans 75/55 10 wall balls 10 KB Swings 53/35 10 HR pushups 4 round FT Alt if not comfortable with BB for hang cleans would be DB.
A) Clean; 3 singles @ 80%, 4 singles @ 90% of 1RM B) CF Metcon C) Back Squat; 1 @ 90% then 1 set of max reps @ 80%, and 1 set of max reps @ 70%. (partner up, yield to the next CF class).
A: Back rack step back lunge 6 sets 8 reps alternating legs build to moderate weight B: Partner EMOM 12 min Alternating rounds Odd: Plate push 1 way Even: 15 situps
A) Skill: Double unders (15min) Explanation and practice. For those that have them, they will do: 10min EMOM 30 sec max DU, 30 sec rest B) Metcon: 4min stations 3min rest between (each should be max effort) 1) 50/35 cal row, burpees in remaining time (score # of burpees) 2)…