Friday
CF: Row 5k time trial
June 2017
Thursday
CF: Level 3: For time: 20/14# medicine-ball cleans, 50 reps 155/105# push jerks, 25 reps 20/14# medicine-ball cleans, 50 reps Level 2: For time: 20/14# medicine-ball cleans, 50 reps 115/85# push jerks, 25 reps 20/14# medicine-ball cleans, 50 reps Level 1: For time: 14/10# medicine-ball cleans/ power clean+ front squat, 50 reps 75/45#
Wednesday
A. Skill work: Snatch progressions- Burg warmup- snatch drops-ohs-positions-power sn+ ohs- snatch Level 3: 12 min cap Amanda– Bar muscle ups 9-7-5 reps for time of: Bar Muscle-ups full snatches (135/95) *50-60% of 1rm Level 2: 9-7-5 reps for time of: Bar Muscle-ups (assisted)/ chest to bar pullups full snatches/power sn + ohs (95/65)
Tuesday
CF: 18 min cap. Level 3: 5 rounds for time of: Run 400 meters *should be able to complete in sub 2min 21 deadlifts (185/115) *40-50% of 1rm Level 2: 5 rounds for time of: Run 400 meters 21 deadlifts (155/105) Level 1: 4-5 rounds for time of: Run 400 meters (sub row/bike as
Monday
CF: 17 min alternating emom Level 3: 3 rounds: One minute of 135/95. back squats *comes from floor Rest one minute One minute of chest-to-bar pull-ups (unassisted) Rest one minute One minute of 135/95# power cleans Rest one minuteLevel 2: 3 rounds: One minute of 115/75. back squats Rest one minute One minute of pull-ups
Friday
CF: Workout 17.5 Level 3: 20 min cap. 10 rounds for time of: 9 thrusters 35 double-unders Men use 95 lb. Women use 65 lb. Level 2: 20 min cap. 10 rounds for time of: 9 thrusters 35 single-unders Men use 65 lb. Women use 45 lb. Level 1: 20 min cap. 10 rounds for time
Thursday
CF: All levels: Row 5 min max distance, rest 5 min. Row 4 min max distance, rest 4 min Row 3 min max distance, rest 3 min. Row 2 min max distance, done.
Wednesday
CF: 2 person team WOD Level 3: For time: Run 800 meters with a 45/25# plate (each person carries plate) 100 toes-to-bars 50 front squats (155/105#) 12 rope climbs Run 800 meters with a 45/25# plate Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run- murph style. Level 2:
Tuesday
CF: Midline March (from CF games) Level 3: 12 min cap. 3 rounds for time of: 25 GHD sit-ups 50-foot handstand walk 50-foot overhead walking lunge, 155/105# barbell Level 2: 12 min cap. 3 rounds for time of: 25 GHD/abmat sit-ups 50 handstand hand releases against wall (25 each hand) 50-foot overhead walking lunge, (55/35# plate)
