Rest Day – Pay attention to your body. If you are doing 5-6 WODs per week, REST. If not, come to the box and work on some mobility, foam roller, stretching to stay in the game.

Make-up Day – If you are a 3-4 WOD per week CFer, this is a great opportunity to hit a WOD you missed earlier in the week or from previous post. This is also a great time to gain a leaderboard spot!

Goat Day – This is your opportunity to hit those weak gymnastic areas (muscle-up, handstand, pistol) or want to improve on a lifting technique. Again, use these weaknesses and create a short/intense WOD-not time based.

Complete for time

21-18-15-12-9-6-3 reps of:

Thruster, 95/65

Bar-facing burpee

Strength/Skill

15 minutes to establish a 1RM Snatch Balance + 2 OHS.
or…
Snatch Practice

-then-

Conditioning

5 rounds for total time of:

50 Double-unders
5 Hang Snatches (full squat) 135/95#

*Rest 1 minute after each round.

15 minutes to establish a 1RM Press Cluster
(Push Press + Push Jerk + Split Jerk).

-then-

3 rounds for time of:

5 Deadlifts @ 65% of 1RM
10 Handstand push ups (HSPU)
20 Lateral Over-the-Box Jumps 24/20″

NOTE: Sub for HSPU is Hand-release push up (HRPU)

Endurance Training

Run through the mud and over obstacles for 5K

or…

5K Timed Trial

Good luck to all of the CFV Athletes participating in the Warrior Dash today!

Strength/Skill:

15 mins to practice Clean & Jerk or establish a 1 RM

-then-

Conditioning:

AMRAP in 15 mins

7 Power Cleans, 185/125
30 Step overhead walking lunge, 45/25 plate
15 Wall balls, 20/14

15 minutes Clean Practice (go to a 1RM if technique is sound)

-then-

3 rounds for time of:

7 Hang Squat Cleans, 155/105#
21 Burpees
35 Double-Unders

I hope everyone is getting ready for Barbells for Boobs. If you haven’t already registered, go to the B4B site and register under the CFV Affiliate. Support a Pair!