Week of 9/9

5/23-5/30

May 22

Monday

Strength

10 Minutes

3-3-3-3 Deadlifts

*Working up, with 90 sec rest between sets

WOD

For Time:

24 Deadlifts (225/155)

24 Ring dips

20 Deadlifts

20 Ring dips

16 Deadlifts

16 Ring dips

Tuesday

Skill

Pistol squat & double under practice

WOD

25 Minute AMRAP

30 Pistol squats

60 Double unders

400m run

Wednesday

Strength

15 Minutes

6-6-6-6-6

Strict Press

*Working up

WOD

For Time:

30 Burpee bar muscle ups

*Scaled to burpee + 2 x (6”+ reach) jumping pull-ups each rep

Thursday

Strength

15 Mins

10-8-6-4-2 Back squats

*Increase load each set as reps decrease

WOD

Tabata

Sit-ups

Wall balls

Broad jumps (6’/4’)

Wall touches

*8 x 20sec work/10sec rest, each movement

*Complete all 8 rounds of a movement, starting with sit-ups before moving on to wall balls

Friday

Skill/Strength

Hang power clean and jerk warmup/skill work

WOD

3 Rounds For Time

16 HPC&J (95/65)

16 Hand release push ups

1 Minute plank hold (arms straight)

Saturday

WOD

CF Main site 220428

For Time:

10 Wall walks

30 Box jumps (24”/20”)

30 Strict knees to elbows (knees must physically touch elbows)

30 Box jumps

30 Strict T2B

30 Box jumps

10 Wall walks