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.
10-16-12
10-15-12
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)
10-13-12
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!
10-12-12
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
10-11-12
REMINDER: The box will be closed this Saturday, Oct 13th. Please come out and support your fellow team members at the Warrior Dash in Denham Springs. Virtus Invicta!
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.
10-10-12
7 rounds, work to heaviest possible, rest 60 secs
1 Hang Power Snatch + 2 Behind Neck Split Jerk
-then-
10 minute AMRAP of:
7 Push Press, 135/85
30 Split Jumps
15 V-Ups
10-9-12
Back Squat
1X8 @ 75%, 1X5 @ 85%, 1X3 @ 90%, 1 @ 95%, 1 RM
~then~
4 rounds for time of:
Sprint
20 Chest-to-bar pull-ups
20 Front Squats, 95/65
Rest 1 min between rounds
10-8-12
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!
10-6-12
8 AM WOD:
Complete 3 rounds for time:
Run 400 meters
7 Bench Press, BW/65% of BW
14 Kettlebell Swings, 53/35
——————————————-
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
