Strength
Back Squat
5-5-5-5-5
Work up to heavy 5. Go heavier then previous week 8’s
WOD
2- 6min AMRAP
5 Hang Squat Cleans (135/95)
7 Push Jerks (135/95)
9 Ring Dips/ Strict Push ups
1min rest between AMRAP’s. Restart where you leave off. Measure= Total Rounds plus reps.
Strength
Snatch
5-5-5-5-5
Work up to a Heavy set of 5.
25min Time cap
WOD
For Time
21- DL (225/145)
21- pull-ups
50 DU’s
15- DL
15- Pull-ups
40 DU’s
9- DL
9- Pull-ups
30 DU’s
12min Time cap
Skill
Rope Climbs
WOD
For Time
Run 200m
10 Power Cleans (135/95)
Run 200m
8 Power Cleans (155/115)
Run 200m
6 Power Cleans (185/135)
Run 200m
4 Power Cleans (205/145)
Run 200m
2 Power Cleans (225/155)
20min Time cap
Strength
Push Jerk
5-5-5-5-5
WOD
16min AMRAP
80 WB (20/14)
60 Sit-ups
40 SDHP (95/65)
20 T2B
Measure= Reps completed at Time cap
Cashout– ME Pull-ups 1min
9-11 Tribute WOD
FOR TIME
2001m Run (1.25 miles)
11 Box Jumps
11 Thrusters (125/85)
11 C2B
11 Power Cleans (170/115)
11 HSPUS
11 KBS
11 T2B
11 DL (170/115)
11 Push Jerks (110/75)
Row 2001 meters
Strength
Back Squat
8-8-8-8-8
Work up to a Heavy set of 8
WOD
18-15-12-9-6
Box Jumps (20/14)
Burpees
KBS (62/35)
Cashout– 20 Ring Dips
Strength
30 DL for time
70-75% of 1RM
6min Time cap
WOD
12min AMRAP
8 C2B
16 DB Snatches (50/35)
35 DU’s
Cashout– 2×10 rear Delt Flys
2x ME Dips
BenchMark WOD
“Nancy”
5RFT
400m Run
15 OHS (95/65)
Cashout– 100 DU’s for Time 5min Time cap
Strength
10min EMOM
Odd min- 2 Squat Cleans 75%
Even min- 15sec ME HSPU’s
* Scale to HS hold
WOD
3-6-9-12-9-6-3
Clean and Jerk (155/105)
Knees to Elbows
18min Time cap
Cashout– 2min ME sit-ups
CF4P Benchmark WOD
For Time
500m Row
20 Pull-ups
20 DL (225/135)
20 Sit-ups
20 WB (20/12)
20 Burpees
400m Run
Cashout
2 x 10 false grip Ring Rows
Back Squat 65% 20 Reps
