31 May 2017

Thursday, 6.1.17

Skill/Strength
Front Squat 50-60% x 4 reps x 4 sets
Rest as needed

WOD
21-15-9
Power Snatch, #115/85
Sit Ups


30 May 2017

Wednesday, 5.31.17

Skill/Strength
Pistol
4 Rounds
10 (5ea) Wall Ankle Mobility
8 Rolling Squat
3 ea Kneeling Circle
8 (4ea) Cossack Squat

WOD
6 RFQ
10 Box Jumps, high
8 RDL
10 Tuck Ups

29 May 2017

Tuesday, 5.30.17

Skill/Strength
Back Squat 50-60% x 5 reps x 4 sets
Rest as needed

WOD
Skill Day/Active Recovery
Kettlebell
3 Rounds Not for Time
Renegade Row 10 reps (5ea)
Single Leg Kettlebell Deadlift 10 reps (5ea)
Kettlebell Windmill 10 reps (5ea)
Turkish Get Up 6 reps (3ea)

28 May 2017

Memorial Day Murph

For time:
1 Mile run
100 Pull ups
200 Push ups
300 Squats
1 Mile run
Rx: 20# vest

27 May 2017

Red Rum Barbell Club Saturday!


Red Rum Barbell Club Tonight at 1730-1930!!! If you've been attending regular CF classes with CF Undisclosed for a minimum of 1 month and you want to get better at the snatch and clean and jerk, come check out RRBBC with Coach n8!

Saturday, 5.27.17:
Snatch Warm Up (with empty bar or very light weight): 2 snatch long pulls + 2 overhead squats + 2 squat snatch press + 2 tall snatches x 3 sets
Muscle Snatch - 4 reps x 3 sets
Snatch - 60%x3, 65%x3, 70%x3x4 sets

Clean Warm Up (with empty bar or very light weight): 2 clean long pulls + 2 front squats +2 squat clean press x 3
Jerk Warm Up (with empty bar or very light weight): 2 press + 2 push press + 2 jerk behind neck + 2 press behind neck in split position x 3
Hang Power Clean: 50%x3, 60%x3, 70%x3, 75%x3x2 sets
Push Press: 50%x3, 60%x3, 65%x3, 70%x2x2 sets
Snatch Pull - 90% (of sn) x 3 x 4
Stiff Legged DL - 3 x 5