4-26-12
ME Snatch Find your 1 rep max for Snatch (anyway, ground-to-overhead) If you are new to CFV Programming or do not have a good snatch. Perform the following: Overhead Squat: 3-3-3-3-3 WOD Complete 21-15-9 reps of: Left Arm KB Snatch …
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4-25-12
ME Back Squat 5-3-1 (65%, 75%, 85%) On your last set of 1, complete max reps at 85%. ~then~ 10-9-8-7-6-5-4-3-2-1 reps for time of: Front Squat, 135/95 Burpees
4-24-12
Skill Work Power Clean (15 mins) WOD Complete As Many Reps As Possible (AMRAP) in 15 mins of: 5 Power Cleans, 145/95 10 Toes to Bar 15 Wall Balls, 20/14 (female target is 9′)
4-23-12
As Many Reps As Possible (AMRAP) in 20 mins of: Run 400 meters Push Press, 95/65 Your total number of push press reps (unbroken) during each round will be your final score.
4-20-12
Snatch Transfer Complex 3 rounds of the following sequence: Muscle Snatch X 3, Press Under X 3, Heaving Snatch Balance X 3, Sots Press X 3 WOD: Open Sectionals 11.4 As Many Rounds As Possible in 10 mins of: 60 …
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4-19-12
Max Effort Clean & Jerk 10 mins to establish a 1 rep max. WOD 4 rounds for time of: Run 400 meters 25 Box jumps, 24/20
4-18-12
2 Shoulder Press every 45 secs for 7 mins at 65% of 1 rep max ~then~ As Many Rounds As Possible in 15 mins of: 20 Wall ball, 20/14 20 Kettle bell Swing, 53/35 20 Pistols, 10L/10R
4-17-12
Back Squat Every minute on the minute for 9 mins (10 rounds) perform 2 Back Squats at 60% of 1 rep max WOD 21-15-9 Pull ups Ring Rows Sit Ups If time available… Recovery from 4-16-12 Row 500 meters …
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