Weightlifting

Snatch – Heavy Single; 75% of that x 1 x 5; 1 min rest between sets

Clean & Jerk – Heavy Single; 75% of that x 1 x 5; 1 min rest between sets

Pause Back Squat – work up to a heavy triple; 3 sec pause in bottom; NO BOUNCING

Good Morning (straight knee) – 3 x 8; approx 20-25% of Back Squat weight

Conditioning

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, hit a foam roller and some stretching in order 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 a previous post. This is also a great time to gain a leaderboard spot!

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

Weightlifting

Snatch balance – heavy single; 90% of that x 1; 85% x 1; 80% x 1
Power clean & jerk – 75% x 1 x 10; 1 min rest
Front squat – 70% x 1; focus on speed up
Planks – front/side; 2 x near max hold

Strength/Skill

8 Rounds For Load:

2 push press, rest 60 seconds

Heavy; no failed attempts

Conditioning

Complete for Time:

Row 1k

Rest 2 mins

Run 800

Rest 2 mins

Row 1k

Weightlifting

Snatch – heavy single; 75% of that x 1 x 5; 1 min rest on drop sets
Clean – heavy single; 75% of that x 1 x 5; 1 min rest on drop sets
Front squat – heavy single; 80% of that x 2 x 2
Weighted back extensions – 30 total with plate

Strength/Skill

Front Squat, 5-5-5-5-5 (For Load)

Conditioning

Complete for time:

25 burpees

2 snatch, 135/95

20 burpees

4 snatch

15 burpees

6 snatch

10 burpees

8 snatch

5 burpees

10 snatch

Weightlifting

Power snatch – 75% x 1 x 10; 1 min rest
High-hang clean & jerk – 60% x 1 x 10; 1 min rest
Front squat – 70% x 1; focus on speed up
GHD sit-ups – 50 total

Strength/Skill

Handstand push up practice; kipping practice

There is a lot of pulling and hamstring work in this WOD.

Conditioning

“Bradshaw”

10 rounds for time of:

3 Handstand push-ups
6 Deadlift, 225/145
12 Pull-ups
24 Double-unders (the sub for double unders is 4:1 single-unders)

Enlarge image

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

7 am – weightlifting

Snatch – Heavy single; 75% of that x 1 x 3

Clean & Jerk – Heavy single; 75% of that x 1 x 3

Front squat –  Heay single; 80% of that x 3 x 3

8 am  – WOD

“Helen”

Complete 3 rounds for time of:

Run 400 meters

21 Kettlebell swings, 53/35

12 Pull ups

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, hit a foam roller and some stretching in order 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 a previous post. This is also a great time to gain a leaderboard spot!

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