Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:
Fitness: 3 Push-Press – EMOM 10 minutes at approximately 6 RPE
Performance: Snatch – EMOM 10 minutes. 1 Snatch starting at 50% climbing 5-10# ea. interval until fail or technique falters. Then back off 10-20# and finish EMOM.

Part 2 – Conditioning: “Jericho”
Fitness: AMRAP 12 min of –

• 21 Wall balls
• 14 True Push-ups
• 7 Deadlifts at approximately 55%

Performance: AMRAP 12 min of –

• 21 Wall balls (20/14lb)
• 14 HSPU
• 7 Deadliftss (225/155lb)

  

  

 

Warm-up & Mobility: 15 Minutes

Skill/Strength: Work on achieving your best front rack positions and then perform Front Squats – 3-3-3-3 increasing in weight. The performance group should work to a heavy set; the fitness group should work on form with a moderate load.

Conditioning:  “Bite sized”

Tabata intervals (20 seconds of all out effort followed by 10 seconds of rest) for total reps of –

• Squat
• Row for calories
• Sit-ups
• KB Swings*

*Performance group use 30/24k, Fitness group use 24/16k or less

  

 

–PLEASE REMEMBER THAT CFC WILL BE CLOSED TOMORROW FOR THE POWERLIFTING FOR PINK MEET. SPECTATORS ARE WELCOME!!!–

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: 20 min – Bench Press / Strict Press

Fitness: 3-3-3 increasing in weight to a moderate weight,  with 5 Pendlay Rows after each set (95/75,  or further scaled)

Performance: 3-3-3 increasing in weight to 85% of 1RM, with 5 Pendlay Rows after each set (135/95lb)

Part 2 – Conditioning: “Jacob’s Ladder”

Fitness: For 18 min – Every 90 sec for as long as possible:
2-4-6-8-10…

• Wall Ball
• Ring RowIf you fail before 15 minutes, stop increasing your reps and continue as an AMRAP for 15 min

Performance: For 18 min – Every 90 sec for as long as possible:
2-4-6-8-10… of

• Wall Ball (20/14lb)
• Pull-up

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Clean – 15 minute

Fitness: EMOM 15 min of –
Min 1: 5 PC or Hang Power Clean
Min 2: Accumulate 15 sec L sit hold
Min 3: 30 sec HS hold or Plank hold

Performance: 15 min to establish a heavy 2 Cleans + 1 Hang Power Clean

Part 2 – Conditioning:  “The Ghost” (CFNE) 6 Rounds for max reps of –

Fitness:

• 1 minute Row for Calories
• 1 minute of Burpees
• 1 minute of Single-unders
• 1 minute Rest

Performance: RX is on

• 1 minute Row for Calories
• 1 minute of Burpees
• 1 minute of DUs
• 1 minute Rest

  

  

 

Warm-up & Mobility: 15 Minutes

Conditioning:

Fitness: “Not so Phresh 25” – AMRAP in 20 min of –

• 25 Box jumps
• 25 Ring rows
• 25 Kettlebell swings
• 25 (steps) Walking lunge (left/right=2)
• 25 Sit-ups
• 25 Push press (light bar or dumbbells)
• 25 Back extensions
• 25 Wall balls
• 25 Burpees
• 25 singles

Performance:  “Filthy 50” – For time – RX is ON –

• 50 Box jumps (24/20″)
• 50 Jumping pull-ups
• 50 Kettlebell swings (16/12k)
• 50 (steps) Walking lunge (left/right=2)
• 50 Knees to elbows
• 50 Push press (45/35lb unloaded barbell)
• 50 Back extensions
• 50 Wall balls (20/14lb)
• 50 Burpees
• 50 Double-unders

  

  

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Deadlift – 25 min

Fitness: 5 x 5 at moderate weight for form w/ barbell or KB

Performance: 5-5-5-5-5 increasing to a heavy set of 5

Part 2 – Conditioning:  CrossFit Games Open 13.2

Fitness: AMRAP 10 min of –

• 5 Un-loaded barbell press or dumbbell
• 10 KB Deadlifts
• 15 Jumping Squats

Performance:  AMRAP 10 min – Rx is ON

• 5 S2OH (115/75lb)
• 10 Deadlift (115/75lb)
• 15 Box jump (24/20″)

  

  

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: 20 minutes

Fitness: Moderate weight of: 4×5 across (at same weight or small increases in weight, for form) or squat therapy

Performance: Squat – 20 min
Establish a heavy set of 5 (plan out your rep scheme with a coach – should be heavier than last week, don’t do 5 reps all the way up – for example: 5-3-2-1-5, with last set being heavy 5)

Part 2 – Conditioning: “Short Overhead Cindy”

Fitness: 15 min AMRAP of –

• 5 Pull Ups
• 10 Push Up
• 15 PVC OHS or Goblet squat

Performance: 15 min AMRAP of –

• 5 Pull Ups
• 10 Push Up
• 15 OHS (65/45lb)

  

  

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: 20 min – Fitness & Performance: Squat – 3-4 sets of 6 reps climbing in weight

Part 2 – Conditioning: “Deconstructed”

Fitness: For time: 18-15-12-9 with 10 minute time cap of –

• Front Squats (75/55lb)
• Push Press (same bar)
• Ring Rows

Performance: For time: 21-15-9 with 10 minute time cap of –

• Front Squats (95/65)
• Push Press (same bar)
• Pull ups (Strict)

If/When your strict pull-ups leave, scale them to banded strict pull-ups or jumping pull-up singles

  

 

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Fitness & Performance: Power Clean-10 min to work skill and climb to WOD weight

Part 2 – Conditioning: “Mr. Whiskers”

Fitness: For total reps –

In 8 minutes, run 800m – in the remaining time perform max reps of sit-ups

–Rest 3 min–

In 5 minutes, run 400m – in the remaining time perform max reps of KB Swings

–Rest 2 min–

In 3 minutes run 200m – in the remaining time perform max reps of Power Cleans (95/65#)

 

Performance: For total reps –

In 8 minutes, run 800m – in the remaining time perform max reps of TTB

–Rest 3 min–

In 5 minutes, run 400m – in the remaining time perform max reps of KB Swings (24/16k)

–Rest 2 min–

In 3 minutes run 200m – in the remaining time perform max reps of Power Cleans (135/95#) 

  

 

Warm-up & Mobility: 15 Minutes

Part 1- Skill/Strength: 15 minutes

Fitness: Skill – Snatch, for form not weight
OR
Front Squat – work in sets of 3 with increasing weight

Performance: 15 minutes to work to a heavy double Snatch

Part 2 – Conditioning: “Oscar & Dolly”

Fitness: 5 RFT with 18 min time cap of –

• 12 KB Swings
• 8 SDHP with KB
• 21 Walking lunge steps with plate held overhead (or unloaded as needed)

Performance: 5 RFT with 18 min time cap

• 3 Rope ascents
• 5 Power Snatch (135/95lb)
• 21 Walking lunge steps with 45/25lb plate held overhead