A) Complex: E90sec x 7rds; Power Clean; push jerk, hang clean, split jerk @ 80 – 90% of pc 1rm. Ok to add weight throughout the 7rds B) CF Metcon C) Strict HSPU x 4 sets of max reps D) Strict Chin up x 4 sets of max reps
CF Kids – Strike!
Workout of the day - January 4th, 2017 Warm Up: “Steve Says”: Set up a circle of cones in the middle of the room and kids start the game by running around the cones. At the call “FREEZE!”, everyone stops and then a location and movement are called out. The…
Thursday 1/5 Skill: Front Rack Lunge 95-65/45- 15lbs (taken from the rack) EMOM for 12 min Min 1: 6 lunges on the right Min 2: 6 lunges on the left WOD: AMRAP 10 min 1 rope climb (sub: As high as possible or 2 rope up/downs) 8 Russian KB Swings…
Wednesday 1/4 Skill: Strict Press EMOM 3 reps at 65%-75% of 1 rm WOD: For time 42-30- 18 Wall Balls Push ups Rest 2 min 21-15- 9 DB Thrusters Burpees Score: Strict press wgt/time
A) Front Squat; 5 sets of 3 @ 75% plus 10# (same as week 3) B) CF Metcon C) For time: 750m row (target: sub 3min)
Tuesday 1/3 Skill: Deadlift – Find Heavy triplet in 20 minutes WOD: Diane-ish 21-15- 9 Deadlift 135/95 DB S20 35-40/25- 20 Score: Deadlift wgt/time
A) Snatch: E2mom x 12 min (6rds); 3 reps @ 70 to 75% of 1rm The focus on these is moving quickly. Turn over fast, and pull yourself under the bar. B) CF Metcon C) Tabata 4min (8rds) alternating rounds: pistols / candlestick to tuck jump D) Tabata 4min (8rds)…
A) CF Metcon B) Take about 10 minutes of practice and record you longest unbroken hs walk in feet.