Friday 1-18-19
Warm up
Barbell Snatch Warm up
Strength
10min EMOM
1 Squat Snatch
Add weight every 2min
*scale to a Power Snatch or Hang Power
WOD
“Karabel” (Karen+Isabel)
10 RFT
3 Power Snatches (135/95)
15 WB (20/14)
22min Time cap
Archive for month: January, 2019
Thursday 1-17-19
Strength
Bench
10-8-6-4-2
Heavy as possible every set
WOD
10-9-8-7-6-5-4-3-2-1
DL (225/155)
Pull-ups (RX+ C2B)
Wednesday 1-15-19
Strength
Back Squat
15-8-3-3-3
Go 80% or greater on 3×3’s
WOD
10min AMRAP
18 DB Snatches (50/35)
100m Plate Run (45/25)
Tuesday 1-15-19
Strength
Strict Press
8-8-8-8-8
Work to Heavy set
WOD
For Time
20 Power Cleans (155/115)
50 DU’s
30 Knees to Elbows
50 DU’s
20 Power Cleans (155/115)
Cashout– Lateral raises 3×10 and weight Dips 3×5
Monday 1-14-19
CF4P Benchmark WOD
For Time
*note any scaling for retest purpose
For Time
500m Row
20 Pull-ups
20 DL (225/135)
20 Sit-ups
20 WB (20/14)
20 Burpees
20 KBS (62/35)
400m Run
Friday Open Season Practice 1-11-19
Skill
Warm up for Heavy Clean and Jerk
15min
*Work up to 75% of goal for 15.a
WOD
Open WOD 15.1
9min AMRAP
15 T2B
10 DL (115/85)
5 Power Snatches (115/85)
Then, 15.a
6min to establish 1RM Clean and Jerk
Thursday 1-10-19
Skills
Pull-ups
8min EMOM
15sec of Work/ 45 sec of rest
Measure= ME Total Pull-ups
Partner WOD
20min AMRAP
Alternating movements
Cal Row (20/15)
15 Bench Press (135/95)
10 Burpee Box Jumps
Cashout– 50 Sit-ups for Time
Wednesday 1-10-19
Strength
Push Jerk/ or Split Jerk
1-1-1-1-1…
20min to establish 1RM
WOD
4RFT
5 Squat Cleans (155/105)
3 Wall Walks (RX+ 9 HSPU’s)
1 Rope Climb
Tuesday 1-8-19
Skill
“Flight Simulator”
DU’s unbroken
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
10min to see how far you can get….
Half Simulator for scale….
WOD
15 min AMRAP
200m Run
7 T2B
10 Burpees
1-7-19
Strength
Back Squats
20-12-8-12-20
Work heavy as possible every set
WOD
“Isabell”
30 Snatches For time (Power)
(135/95)
