Warm up: row 500m, CF WU 3×10 pu, dips, ghd, ext, ohs
Skill: Clean and Jerk5-3-2-2-1-1
if you are not concerned with 1 rm, just work on C and J for about 10-15 min.
WOD: 75 split jerks for time, apr. 35-50% of 1rm. Make sure it is a true split jerk, not a press.
9am class: 10 rds
10 db push press
10 burpees
Warm up: row 500m, shoulder prep WU
Skill: Snatch 5-3-2-2-1-1
if you are not concerned with 1 rm, just work on snatch for about 10-15 minutes
WOD: 10 rds
10 pistols, 5 ea. side
10 knees to elbows
rest 30 sec.
Warm up: row 500m, CF WU 3×10 pu, dips, ext, ghd, ohs
Strength focus: Front squat 5-3-2-1-1 and then 3 rds of the following wod—
WOD: 5 rds, for those not concerned with a 1 rm
amrap 3 min.
10 db front squat
10 burpees
10 wall balls
rest 1 min.
9am class:
same
Tonight’s 7pm class will be canceled. Back to regular schedule next week.
Warm up: CA warm up
WOD:
“Erin”
5 rds
15 db clean, 40#
21 pull ups
Warm up: row 500, Gym WU day 1 ( 3 sets/ 3 sets)
Skill: OHS 5-3-2-2-1
WOD: for 10 minutes
amrap unbroken sets of double unders
for those not concerned about a 1 rm
10 rds
5 ohs
15 double unders/ tuck jump
rest 1 min.
9am class: 10 rds
5 wall balls
10 tuck jumps
15 squats
rest 1 min.
Warm up: CA warm up
SKill: Clean and Jerk 3×3
WOD: 3 or 5 rds, decide beforehand which you want to do( 3 or 5 rds), and do it…
25 ghd sit ups
30 hip ext.
9am class
skill work: turkish get ups
WOD: Tabata
push upsx8 sets
sit ups x8 sets
body rowsx8 sets
squatsx8sets
Warm up: row 500m, shoulder prep WU, 3×10 ghd su and hip ext.
Skill: front squat 3×3
WOD:
5 rds:
amrap pull ups, rest 30 sec.
10 med ball cleans, rest 15 sec.
10 wall balls, rest 15 sec.( use same ball used for cleans)
amrap squats to wall ball, rest 30 sec.
Post # of pull ups and # of squats completed.
If you want an extra challenge, wear a weighted vest.
Warm up: row 500m, shoulder prep WU
SKill: Snatch 3×3
WOD: every minute for 12 minutes
3 hang power snatch
6 back squat
if you cannot start when you are supposed to, rest that minute and resume the next minute
9am class
5 rds
run down and back
15 kbs
10 body rows
CF Endurance wod tonight 7:30, North Middle School track.
This Saturday CF GP bike ride.
30 miles. And it looks like 7am will be a good time. Same meeting spot as before. Gilbert Creek parking lot, by tennis courts.
AND, we are going to plan a rafting/ tahiti trip. September 11th, Saturday.
Lea is going to set everything up, so txt or call her if you want to go.
I am not posting her number, txt becky and i’ll send you her number.
It’ll be about 2.5-3 hours i believe. Older children can probably go a long.
Warm up: 2 sets of row 500, jump rope 2 min
Skill:OHS 3×3
a. gh raises 3×12 unbroken, go up in weight each set if you complete 12, rest 30 sec.
b. heavy kbs 5×20 unbroken, rest 2 min.
c. ohs 7×10 unbroken, perform 10 every 2 minutes for 14 mintues
