Tuesday 4-23-19

Strength

Push Press

8-8-8-8-8

Work to a Heavy set.

WOD

18-15-12-9-6

OHS (115/85)

Run 200

Cashout- 3×10 lat raises & 3×10 Dips

Monday 4-22-19

Strength

Front Squats

5-5-5-5-5

WOD

6RFT

15 Pull-ups

15 Sit-ups

30 DU’s

20min Time cap

Friday 4-19-19

Strength

OHS

Must work off the ground and work to a Heavy set.

3-3-2-2-1-1

*6 months and new to CF members will focus on technique and follow rep scheme

5-5-5-5-5

WOD

21-15-9

Power Snatches (115/85)

Ring Dips

Cashout– Banded tricep Ext.

Thursday 4-18-19

Skill

4 x 500m Row

Measure is your slowest time, rest between sets.

WOD

18min AMRAP

400m Run

10 HSPU’s

1 Rope Climb

Wednesday 4-17-19

Strength

Back Squat

7-7-7-7-7

Work to Heavy set of 7, 10-20 greater than previous 10’s.

WOD

8-7-6-5-4-3-2-1

DL (275/155)

Burpees over Bar

Then, 200 DU’s

Then, 1-2-3-4-5-6-7-8

Squat Clean (185/115)

Box Jump (30/24)

Tuesday 4-16-19

Skill

Gymnastic Complex

Kipping/ Butterfly Pull-Up + T2B

1+1, 2+2, 3+3, 4+4, etc…

*goal maintain kip motion throughout

WOD

10min AMRAP

9 Pull-ups

7 DL (165/105)

5 Hang Power Clean (165/105)

3 Push Jerks (165/105)

Monday 4-15-19

Strength

Hang Squat Snatch

2-2-2-2-2..

Must be unbroken

20min Time cap

WOD

For Time

50 WB (20/14)

40 Push-ups

200m Run

40 WB

30 Push -ups

200m Run

30 WB

20 Push ups

200m Run

20min Time cap

Friday 4-12-19

Warm-up

Review clean and Jerk

BB warmup

Skill

Clean and Jerk

1-1-1-1-1-1-1-1…