Tuesday 9-4-18
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
Friday 8-31-18
Strength
10:00min EMOM
3 Touch and Go Power Snatches
Increase weight every 2min
WOD
1-2-3-4-5-6-7-8-9-10
DL (275/185)
Box Jumps (24/20)
DU’s (3x)
20min Time cap
Thursday 8-30-18
Strength
Weighted pull-ups
5-3-2-2-2
WOD
20min AMRAP
Run 200m
20 Burpees
20 Pull-ups
20 Air Squats
Wednesday 8-29-18
Strength
“CrossFit Total 2”
Sum of 3 Lifts.
1) Squat Clean
2) OverHead Squat
3) Bench Press
You will have the whole class to complete all 3 movements and establish 1RM of each movement. CrossFit Total 2= sum of all lifts
Tuesday 8-28-18
Warm-up
Handstand/ run/ shoulder
Strength
Push Press
5-3-1-1-1…
Work to a Heavy 1.
WOD
Run 400m
Then complete in any order
30 HSPU’s
100 KBS (53/35)
8 Rope Climbs
Then, Run 400m
Monday 8-27-18
Warm-up
Hip Mobility/ Hip warm up
Strength
Front Squat
3-3-3-3-3
WOD
8RFT
10 WB (20/14)
5 T2B
3 Power Cleans (165/105)
*goal- do all movements unbroken. Try to Rest in transition.
18min Time cap
Cashout– ME Bar MU’s in 1min
Friday 8-24-18
Strength
DL
5-5-3-3-3…
Establish Heavy 3
WOD
9:00min AMRAP
4 Bear Complex (135/95)
8 Burpees over Bar
Bear Complex= Squat Clean, S2OH, back Squat, S2OH.
Cashout– ME T2B in 1min
Thursday 8-23-18
Skill
Review DU’s and Pull-up warm up
Partner WOD
Complete in order, must complete each round in any order before you can move on to next round.
1) 1000m Row
50 Pull-ups
200 DU’s
2) 800m Row
40 Pull-ups
160 DU’s
3) 600m Row
30 Pull-ups
120 DU’s
4) 400m Row
20 Pull-ups
80 DU’s
5) 200m Row
10 Pull-ups
40 DU’s
Wednesday 8-22-18
Strength
10:00min EMOM
1 Squat Snatch + 2 OHS
75% of 1 RM snatch, stay same weight all 10 sets. Goal- be challenging, be efficient and fast.
Scale– 3 Power Snatches / or 3 Hang Power Snatches
WOD
3RFT
20 Hang Power Cleans (115/75)
20 Front Squats (115/75)
100m plated run (45/25)
Tuesday 8-21-18
Strength
Push Press
3-3-3-3-3
WOD
9min AMRAP
Ascending Ladder by 1, starting at 3.
DeadLift (255/165)
Box Jumps (30/24)
C2B pull-ups
Scale movements as needed/ weight as needed. Weight should get Challenging as wod goes on.
