Skill: Bench Warm it up to 75% of your 1 rm and. . .
Bench Press 3 x 5 @ 75%
WOD: 15 min Amrap
10 S20 115/75
10 hanging wipers (each side is one)* sub out wipers with a bar or on the ground (no weight)
10 Pistols
Bench Press 3 x 5 @ 75%
WOD: 15 min Amrap
10 S20 115/75
10 hanging wipers (each side is one)* sub out wipers with a bar or on the ground (no weight)
10 Pistols
- Back Squat; heavy single (pr if it feels good, but mainly just work hard and get heavy) then: 2 x 5 @ 83%
- B) CF Metcon
- C) 50m sled push, then 40 TTB for time. Sled weight; 4x45# plates for guys, 2x45#, 2x25# for women.
Skill:
Back Squat- work up to today’s heaviest 3 rep max
Then take off 20% and go for ONE set of max reps
WOD: 4 RFT
5 Slam ball* Wall Balls (no required to catch ball)
10 SB Get Ups
Back Squat- work up to today’s heaviest 3 rep max
Then take off 20% and go for ONE set of max reps
WOD: 4 RFT
5 Slam ball* Wall Balls (no required to catch ball)
10 SB Get Ups
Skill: Strict Press 2 rm 15-20 min
WOD: For time
400 m run
THEN
3 total rounds of:
10 Power cleans 115/85
5 Pull ups
3 C2B
1 Bar MU (scale on Rogue bar or one pull up/one dip)
WOD: For time
400 m run
THEN
3 total rounds of:
10 Power cleans 115/85
5 Pull ups
3 C2B
1 Bar MU (scale on Rogue bar or one pull up/one dip)
Warm Up: 3 rounds of: 12 sit ups, 12 lunges, 12 squats, 12 push ups
Skill: OHS 3-3-3-3-3
WOD:
30sec of burpees
1 min OHS
2min KBS
3min Row
2min rest
Then repeat! Try to beat your score!
GAME!!
Skill: OHS 3-3-3-3-3
WOD:
30sec of burpees
1 min OHS
2min KBS
3min Row
2min rest
Then repeat! Try to beat your score!
GAME!!
- Class S-WOD, then 2 sets of 6 Shoulder to overhead @ final strict press weight
- CF Metcon but using 135/95
- 3rds; 5 muscle ups, 45 double-unders
Skill: 2 deadlifts E2MOM 10 min (percentages off of your 2RM)
Set 1: 60-65%
Set 2: 70-75%
Set 3: 80-85%
Set 4: 90-95%
Set 5: 100-100+%
WOD:
8 min AMRAP
Set 1: 60-65%
Set 2: 70-75%
Set 3: 80-85%
Set 4: 90-95%
Set 5: 100-100+%
WOD:
8 min AMRAP
Almost two years ago a shy, quiet girl walked into CF Jag looking for something to challenge her potential. She seemed ready and willing, but a little unsure of herself...
- Snatch; 16min e2mom, 2 Snatches starting at 65%, going up 5% each round.
- CF Metcon
- Run 2000m