10/5/2014

Rest Day

10/4/2014

Shaker Bottle Saturday

10/3/2014

CFW Class WOD
A. 5 sets of:
Clean Grip DL x 3 + Clean Pull x 1 + Power Clean x 1 + Squat Clean x 1 rest 2 minutes
*OFF 6" Blocks*
+
5 rounds:
5 Hang Power Clean & Jerk 95/65
10 Push-Ups
15 Toes to Bar

10/2/2014

CFW Class WOD
Every 5 minutes x 6 sets
Run 300m
7 Hang Squat Snatch
15 KB Swings 53/35

10/1/2014

Recovery Day

9/30/2014

A. Push Press 3 x 5 @ 60-65% rest 2 minutes
B. Deadlift 3 x 5 @ 60-65% rest 2 minutes
+
CFW Class WOD:
Run 300m
21 Strict Press 95/65
rest 2 minutes
Run 300m
18 Strict Press 95/65
rest 2 minutes
Run 300m
15 Strict Press 95/65
*every time you break 200m run penalty*

9/29/2014

DELOAD WEEK - if one thing needs to be prioritized this week it's fun.  Try and stay and do the class conditioning workouts.  If you can only choose one or the other, do class.

A. Snatch x 1 rep EMOM x 8 @ 60-65%
B. Clean & Jerk x 1 rep EMOM x 8 @ 60-65%
C. Front Squat 3 x 5 @ 65% rest 2 minutes
+
CFW Class WOD
3 rounds:
20 Box Jumps 24/20
15 Burpees