About 1 ½ years ago a somewhat quiet college student walked into CF Jaguar and began to see what the workouts were all about. It didn’t take Raquel long to make friends and feel right at home. A star swimmer in high school, Raquel’s competitive sp
Strength: 1rm Hang Power Clean 15 min (the HPC is at or slightly above the knee)
Metcon: 5 RFT
5 cleans 135/95 (RX+ 155/105)
10 FR lunges in place (same weight)
15 Barbell rollouts
20 min time cap
Metcon: 5 RFT
5 cleans 135/95 (RX+ 155/105)
10 FR lunges in place (same weight)
15 Barbell rollouts
20 min time cap
A) 1 Complex; Clean, Hang Clean, Jerk. (find heaviest of the day)
B) CF Metcon
C) 3 sets max reps shoulder to overhead (155/105)
B) CF Metcon
C) 3 sets max reps shoulder to overhead (155/105)
Warm Up: 3 rounds of 200m row, 10 burpees, 10 jumping jacks, 10 DB thrusters
Skill:
10 minute EMOM
Strict Press x3
WOD:
8 Wall Balls
8 Box Jumps
8 minute AMRAP
Skill:
10 minute EMOM
Strict Press x3
WOD:
8 Wall Balls
8 Box Jumps
8 minute AMRAP
A) Complex; Snatch, Hang Snatch, OHS x 3 for 4 sets. (do the complex 3x each set recommended weight is 2 sets @ 70%, 2 sets @ 75% of 1rm snatch)
B) CF Metcon
C) Strict pull up ladder (1,2,3,etc) 4 sets, with 2min rest between. Goal is 50 reps
B) CF Metcon
C) Strict pull up ladder (1,2,3,etc) 4 sets, with 2min rest between. Goal is 50 reps
Strength: Strict Press
3 sets of 3 @ 80% of 3rm (if no 3 rm, find a 3rm)
Metcon: 10, 9, 8, 7, 6…1
Deficit HSPU* 3 in/ 2 in
Ring Dips**
*sub abmat HSPU, no abmat HSPU, off the box or pike
3 sets of 3 @ 80% of 3rm (if no 3 rm, find a 3rm)
Metcon: 10, 9, 8, 7, 6…1
Deficit HSPU* 3 in/ 2 in
Ring Dips**
*sub abmat HSPU, no abmat HSPU, off the box or pike
Strength: Front Squat
5 sets of 3 @ 80-85% of 3RM (if no 3rm, find a 3rm)
Metcon: 2 RFT
200 M run
100 single unders*
25 Russian swings 70/53
100 single unders
25 Hollow Rocks
5 sets of 3 @ 80-85% of 3RM (if no 3rm, find a 3rm)
Metcon: 2 RFT
200 M run
100 single unders*
25 Russian swings 70/53
100 single unders
25 Hollow Rocks
A) Back Squat; 7RM. Start @ around 75%, take 2 or 3 attempts to find a 7RM.
B) CF Metcon
C) Romanian Deadlift; 3 sets of 10 (if you have straps, it will help your grip to use them on these)
B) CF Metcon
C) Romanian Deadlift; 3 sets of 10 (if you have straps, it will help your grip to use them on these)
WOD:
Partner WOD
100 MedBall Ground to Over the Shoulder @ 35-50#/20-30# (black heavy balls for RX)
80 Back Extensions
60 Alternating Forward Lunges
40 Burpees
20 DB Push Press AHAP
Partner WOD
100 MedBall Ground to Over the Shoulder @ 35-50#/20-30# (black heavy balls for RX)
80 Back Extensions
60 Alternating Forward Lunges
40 Burpees
20 DB Push Press AHAP