8 AM WOD:
Complete 3 rounds for time:
Run 400 meters
7 Bench Press, BW/65% of BW
14 Kettlebell Swings, 53/35
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9 AM WEIGHTLIFTING:
3 Position Snatch: 5 x 3
Snatch Push Press: 5 x 5
Snatch Pull: 3 x 3
Front Squat: 5 x 3
Reverse Back Extension: 3 x 10
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.
Strength:
Back Squat (low bar)
2×5 @ 70%, 2×3 @ 80%, 90% for reps
then
“Annie”
50-40-30-20-10 reps of:
Double-unders
Abmat Sit-ups
Complete for time:
Run 400 meters
30 Pull ups
20 Box Jumps, 24/20
Run 800 meters
25 Pull ups
25 Box Jumps, 24/20
Run 400 meters
20 Pull ups
30 Box Jumps, 24/20
15 mins to practice Squat Cleans.
Complete 3 rounds for time of:
30 Kettlebell squat cleans, 53/35
5 Handstand push ups
30 Kettlebell high-pulls, 53/35
5 Handstand push ups
Note: The KB Squat Cleans and High Pulls will be performed with one arm. You may alternate arms as appropriate until the required number of reps is completed.
8 am WOD:
“Jackie”
For Time
Row 1k meters
50 Thruster, 45/35
30 pull ups
————————
9am (weightlifting)
1 Snatch every 30 secs for 4 mins (8 rnds), 65%
Rest 4 mins
1 Squat Clean every 30 secs for 4 mins (8 rnds), 65%
Rest 4 mins
For Load
1 Behind the neck split jerk every 60 secs for 8 mins
Rest 2 mins
3 rounds
10 GHD sit ups
10 Reverse hypers
Strength:
Squat (low-bar)
2X5 @ 60%, 2X5 @ 70%, 1X5 @ 80%
~then~
Conditioning:
AMRAP in 10 mins of:
5 Ring Dips
10 Push ups
15 Split jumps
This video cracks me up every time!
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.
