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
Author Archive for: andrew
Entries by Andrew Gonzales
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…
Thursday 4-11-19
Strength Bench 15-15-15-15 Row 500m AFAP between each set. Increase weight every set, on bench. WOD 10-9-8-7-6-5-4-3-2-1 C2B OH Walking Plate Lunges (45/25) + 100m Run (10= 10 total lunges, 5 each leg, then sprint 100m) Cashout– Practice Open space HS/ Bicep curls
Wednesday 4-11-19
Strength DL 3-3-3-3-3 Work up to a Heavy set WOD For Time 30 Hang Power Snatches (95/65) 30 Air Squats 30 Push-ups 150 DU 30 Pushups 30 Air Squats 30 Hang Power Snatches (95/65) 18min Time cap