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) […]
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
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
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
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.
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:
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)
Level 3: After specific warmup for each barbell movement, build to the heaviest set of 3 you can for each lift, taking ~10 min on each individual piece. Goal would be 85%+ of 1rm on each lift for a triple. Front squat 3-3-3 reps Thruster 3-3-3 reps Push jerk 3-3-3 reps Level 2: After specific
Skill: A. kb clean and jerk: https://www.youtube.com/watch?v=DGql83eyHRE B. bar muscle up: https://www.youtube.com/watch?v=astSQRh1-i0 Level 3: 5 rounds for time of: 10 kettlebell clean and jerks (53/35) kettle bell in each hand. 3 bar muscle ups *scale appropriately with jumping/banded progressions Level 2: 5 rounds for time of: 10 kettlebell clean and jerks (44/26) 1 kb, alternating hands 3
CF: level 3: building each set from ~70-90+% for a 3rm. Back squat 3-3-3-3-3 reps Level 2: after warming up build to ~70-75% and stay at that weight across. Back squat 3-3-3-3-3 reps Level 1: use light to moderate loads getting comfortable with correct breathing and positions with load on the back rack. Back squat
