29 September 2017

Saturday, 9.30.17: CFT23 LUDUS THROWDOWN

****CFT23 LUDUS THROWDOWN****
Come support the CF Undisclosed teams at CFT23 today!

No Red Rum Barbell Club this Saturday, so go support CFU!

14 September 2017

Friday, 9.15.17:

Skill/Strength 
Muscle Up
3 Rounds
4 Bulgarian Row
10 Bent Twisting Lat Reps
24s Straddle Hollow Body Hold
5 Table Rock

WOD 
6 AMRAP x2
12 Wall Ball #20/14
9 Chest to Bar
6 Burpee
3min Rest

13 September 2017

Thursday, 9.14.17:

Skill/Strength Reps x Sets
Pause Back Squat (3s) 80% x 3 x 4
2min rest b/w sets

WOD 
4 RFT
400m Run
9 Snatch #145/105

12 September 2017

Wednesday, 9.13.17:

Skill/Strength
10 min mobility - Coach's Choice

WOD
4 RFQ
24s Full Support Hold
5ea Xiaopeng Backward
8 Ring Archer Push-Ups
10 German Arm Swing
Boost Post

11 September 2017

Tuesday, 9.12.17:

Skill/Strength Reps x Sets
Front Squat 80% 4 x 5
2min rest b/w sets

WOD 
17 AMRAP
40 Double Under
4 Clean & Jerk #165/115
4 Burpee Over Bar

10 September 2017

Monday, 9.11.17:

Skill/Strength 
Bench Press AHAP x 10 x 5
Rest 2min b/w sets

WOD 
3 RFT
30 KBS #53/35
20 Push Up
10 Elevated Ring Row

08 September 2017

Saturday, 9.9.17: Red Rum Barbell Club

Snatch
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Snatch 60x2 65x2x2 70x2x3

Clean & Jerk
Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Clean & Jerk 60x(1+1)x2 65x2(1+1)x2 70x2(1+1)x3
Snatch Deadlift (below knee 3s) 85x4x5
Front Squat 70x4x5
Press 3RM

07 September 2017

Friday, 9.8.17:

Skill/Strength 
Muscle Up
5 Rounds
2 Bulgarian Row
10 Bent Twisting Lat Reps
12s Straddle Hollow Body Hold
5 Table Rock

WOD
14 AMRAP
Ladder 1-2-3-4...
Pull Up
Box Jump 24"/20

06 September 2017

Thursday, 9.7.17:

Skill/Strength Reps x Sets
OHS 85% x 3 x 4
2min rest b/w sets

WOD 
12 EMOM
Snatch 75%
Cash Out
30 Good Mornings #45/35

05 September 2017

Wednesday, 9.6.17:

Skill/Strength
Mobility 10min
Coach's Choice

WOD
5 RFQ
30 Seated Russian Twist
10 Standing Hip Circle
60s Forearm Plank
10 Swivel Hip
10ea Pistol
3 Kneeling Parallel Slide

04 September 2017

Tuesday, 9.5.17:

Skill/Strength 
Back Squat 1RM
Rest as needed b/w attempts

WOD 
4 RFT
15 Wall Ball #20/14
10 T2B
5 Power Clean #155/105
Rest 2min

03 September 2017

Monday, 9.4.17:

Skill/Strength 
Bench Press AHAP x 10 x 4
Rest 2min b/w sets

WOD 
5 RFT
200m Run
20 KBS #53/35
10 HRPU

01 September 2017

Saturday, 9.2.17: Red Rum Barbell Club


Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Snatch 65x3 70x3x2 75x2x3 80x1x2 85 90 HS
Snatch Push Press 60x3 65x3 70x3 3RM

Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Power Clean 70x3 75x3 80x3 3RM
Back Squat 85x4x5
Snatch Deadlift (lift off 3s) 80x4x5