Strength
Push jerk
1-1-1-1-1
(must re rack bar no dumping)
super set
ME push up
Metcon
5 rounds for time
20 KB swing 32/24
15 air squats
10 push ups
5 Bar muscle up
Olympic Lifting
Split jerk
1-1-1-1-1
Tag: try crossfit
Monday WOD Overhead pause squat
Congratulation to all CFC members who participated in the weekend comp!! Also a big thank you to the volunteers who helped throughout the day.
It was a fun day and from behalf of all the CFC coaches we could not be more proud of everyone’s effort and commitment on the day.
Strength
Overhead Squat W 3 sec pause
1-1-1-1-1
(must re rack bar no dumping)
Metcon
For time 18min Cap
200m wall ball run
10 wall ball squats clean
3 wall climb
200m wall ball run
10 wall ball squats clean
6 wall climb
200m wall ball run
10 wall ball squats clean
9 wall climb
200m wall ball run
10 wall ball squats clean
12 wall climb
Olympic Lifting
Snatch
1-1-1-1-1
Thursday WOD deadlifts
Deadlift
3-3-3-3-3
Metcon
3 rounds for time
20 hang power clean 40/30
15 Kettlebell swing 20/12
10 pull up
Gymnastics
Wednesday WOD Back squats
Strength
Back Squat
3-3-3-3-3
Metcon
3 rounds for time
12 Ground to over head 45/30
15 toes to bar
Olympic Lifting
Squat snatch with 3 sec pause
3-3-3-3-3
Monday WOD front rack lunge and more…
Strength
Alt Front rack Lunge
6-6-6-6-6
Metcon
3 Rounds For Time
5 Muscle up
15 V-up
25 air squats
Olympic Lifting
3 squat clean with 3 sec pause
3-3-3-3-3
Saturday WOD get your sandbags
For time:
Sandbag Run, 400 m
30 Sandbag Cleans
Sandbag Run, 400 m
30 Sandbag Thrusters
Sandbag Run, 400 m
30 Sandbag Front Squat
Thursday WOD Long AMRAP
Metcon
30min AMRAP
400m run
15 pull up
15 deadlift 60/40
15 lateral bar burpee
Gymnastics
Wednesday WOD back squat and more….
Strength
Back Squat
5-5-5-5-5
Metcon
4 Rnds FT
20 hang power clean 45/30
30 air squats
1 Rope climb 16ft (top)
Olympic Lifting
Power clean
5-5-5-5-5 T&G
Tuesday WOD push press and more
Strength
Push Press
5-5-5-5-5
Metcon
21, 15, 9
Thruster 45/30
Toes to bar
Olympic Lifting
2 push jerk + 3 split jerk
Monday 9th WOD at CFC
Strength
Strict chest to bar pull up
5-5-5-5-5
super set
Ring rows
5-5-5-5-5
Metcon
10min AMRAP
5 Kettlebell swing 24/16
30 double under
10 Kettlebell swing
30 Double under
15 kettlebell swing
30 double under
continue….
Olympic Lifting
Power snatch T&G
5-5-5-5-5
Wednesday strict press and more
Strength
Strict press
7-7-7-7-7
super set
Ring row (on box)
7-10
Metcon
3 Rounds For Time
10 Chest to bar
15 shoulder to over head 40/30
20 Kettlebell swing 32/24
Olympic Lifting
3 position Clean
Tuesday WOD Front squats and more
Strength
Front Squat
7-7-7-7-7
Metcon
27-21-15-9
Power snatch 35/25
double under
Olympic Lifting
3 Position Snatch
