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. Also a great time to gain a Leader Board spot!

Goat Day – This is your opportunity to hit those weak gymnastic areas (muscle-up, handstand) or want to improve on a lifting technique. Again, use these weaknesses and create a short/intense WOD.

For load:

Snatch one rep every minute on the minute for 15 minutes

~then~

21-15-9 reps of:

Overhead Squats, 95/65

Toes-to-bar

5 rounds for time:

Run 400 meters

5 Push Press, Body Weight

8 AM WOD:

For Load

Front Squat, 5-5-5-5-5

~then~

3 rounds for time of:

5 Hang Power Cleans, 135/95

Run 400 meters
————————————-
9 AM Weightlifting Class:

10 mins to establish a 5 rep max, Snatch

10 mins to establish a 5 rep max, C & J

Take approximately 3 mins between attempts

Perform 3 rounds of the following as a BB super set:

a) 3 behind-neck push-press – heavy, rest 1 min

b) 3 overhead squat – heavy, rest 1 min

Skill Work:

3 Rounds for Max Effort

L-Sit Hold

WOD:

9-12-15 reps of:

Kettlebell Swings, 70/53
Burpees

15-12-9 reps of:

Kettlebell Swings, 70/53
Chest-to-bar 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, 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.

Goat Day – This is your opportunity to hit those weak gymnastic areas (muscle-up, handstand) or want to improve on a lifting technique. Again, use these weaknesses and create a short/intense WOD.

For Load:

High-bar Back Squat, 5-5-5-5-5

~then~

4 rounds for total working time of:

5 Muscle-ups

50 Double-unders

10 Deadlifts, 65% of 1RM

Rest 60 secs between rounds.

Substitution for muscle-ups will be 10 pull-ups and 10 push-ups. Substitution for double-unders will be 2:1 single-unders (100 per round).

14 mins:

30 Box Jumps, 24/20
10 Push Press, 95/65

20 Box Jumps, 24/20
20 Push Press, 95/65

10 Box Jumps, 24/20
30 Push Press, 95/65

For the remainder of the 14 mins…

BURPEES

Max Effort:

Clean & Jerk

~then~

12 min:

Row 2K

For the remainder of the 12 mins…

AMRAP, Clean & Jerk, 135/85