15-01-18

A. Snatch Technique Work
2 Snatch Pull + 3 AK Hang Power Snatch + 2 OHS x 6, rest 90sec – 2min

B.

COMP
4 Rounds for Time
500m/400m row
10 DL @ 50/35kg
10 Thruster @ 50/35kg

RX
4 Rounds for Time
500m/400m row
10 DL @ 40/30kg
10 Thruster @ 40/30kg

FITNESS
4 Rounds for Time
400m/300m row/ski or 30/20 cal bike
10 DL @ weight of choice
10 Thruster @ weight of choice

12-01-17

A. 6 Rounds of
2 Clean Pull + 3 Hang Powerclean + 3 Push Jerk
rest 2 min – building in weight

B. Open WOD 15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans (Power cleans or Squat cleans)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 83kg (round to 80kg is fine)
Women clean 56kg (round to 55kg is fine)

11-01-17

A. Rowing Technique

B. Dip Technique Work – pick the best suited one based on appropriate level
β€’ Weighted Strict Ring Dip 3-6 reps x 5, rest 2 min
β€’ 1-3 Strict Ring Dip EMOM x 10
β€’ 5-10 Banded Ring Dips x 5, rest 2 min
β€’ Strict/Box Push Up 6-10 reps x 5, rest 2 min

C. 20 min Partner AMRAP – 1 person working at a time, shared workload
30 KB Swings
4 Lengths Sled Push
30 Push Ups
After each round option to take 60 sec rest.

09-01-17

A. Pull Up Technique Work – pick the best suited one based on appropriate level
β€’ 10–15 Butterfly/Kipping Pull Up x 5, rest 2 min
β€’ 1-5 Strict Pull Up/Chin Up EMOM x 10
β€’ 5-10 Banded Strict Pull Up x 5, rest 2 min
β€’ 12 Lat Pull Downs + 8-12 tough ring rows (superset) x 5

B.

COMP
EMOM x 10
10 Wall Balls + 10 Burpees

RX
EMOM x 10
8 Wall Balls + 8 Burpees

FITNESS
EMOM x 10
3-5 Wall Balls + 3-5 Burpees

C. Pronated Grip Barbell Curls 10-12 reps x 4

08-01-17

A. Snatch Technique Work
6 Rounds of:
2 Snatch Pull + 3 AK Hang Power Snatch + 2 OHS
rest 90 sec – 2 min, building in weight

B.

COMP
3 Rounds for Time
30/20 Cal Row
10 Hang Squat Snatch @ 60/40kg

RX
3 Rounds for Time
30/20 Cal Row
10 Hang Squat Snatch @ 40/30kg

FITNESS
3 Rounds for Time
20/15 Cal Row/Bike/Ski
10 Hang Power Snatch
45-60 sec Plank hold

05-01-18

A. 10 min build to 1RM Clean and Jerk

B. 2017 CF OPENS MONSTER MASH TESTER

Competitor:
For Time:
2 Rounds of:
20 DB Snatches @ 22.5kg // 15kg
15 Burpee Box Jumps
Straight into
2 Rounds of:
8 Power Cleans @ 70/50kg
8 C2B Pull Ups
Straight into
2 Rounds of:
15 / 10 cal row
15 / 10 HSPU

RX:

2 Rounds of:
20 DB Snatches
15 Burpee Box Jumps
Straight into
2 Rounds of:
8 Power Cleans @ 60/40kg
8 Pull Ups
Straight into
2 Rounds of:
15 / 10 cal row
15 / 10 HSPU (abmats)

Fitness:

2 Rounds of:
20 DB Snatches
15 Burpees
Straight into
2 Rounds of:
8 Power Cleans @ weight of choice
16 Ring Rows
Straight into
2 Rounds of:
15 / 10 cal row
15 / 10 Seated DB Strict Press

04-01-18

A. Dip Work – pick the best suited one based on appropriate level
β€’ Weighted Strict Ring Dip 3-6 reps x 5, rest 2 min
β€’ 1-3 Strict Ring Dip EMOM x 10
β€’ 10 Banded Ring Dips x 5, rest 2 min
β€’ Strict/Box Push Up 6-10 reps x 5, rest 2 min

B. 17 min Partner AMRAP YGIG
120 DU (x 3 single skip)
60 Box Jumps // Step Ups x 2
60 T2B // V-Ups
60 Cal Row
(all of above is a shared workload)

02-01-18

A. Pull Up Work – pick the best suited one based on appropriate level
β€’ 10 – 15 Butterfly/Kipping Pull Up x 5, rest 2 min
β€’ 1-5 Strict Pull Up/Chin Up EMOM x 10
β€’ 10 Banded Strict Pull Up x 5, rest 2 min
β€’ 10-12 Ring Row/Banded Lat Pull Down x 5

B. WOD

Competitor:
EMOM x 12
8 KB Swing + 8 Burpees

RX:
EMOM x 12
5 KB Swing + 5 Burpees

Fitness:
EMOM x 12
3-5 KB Swing + 3-5 Burpees

C. 10-12 Pronated Grip Barbell Curls x 4