Friday February 22, 2019
Strength: Alternating: 3-3-3 bench press 4-4-4 bent row WOD: 4X 10 calorie assault bike 1:00 handstand hold
Thursday February 21, 2019
Strength: Snatch grip push press from behind the neck into overhead squats (press 4 times and then go into 3 squats) – 4 sets, add weight each set WOD: Establish a 1 RM snatch
Wednesday February 20, 2019
Strength: 3-3-3-3 Back squat (3 second pause at the bottom) 2-2-2-2 power clean WOD: 2X Row 600m 20 deadlift (225/155) 20 handstand push ups
Tuesday February 19, 2019
Strength: 3×3 press (3 sets of 3 at same weight after warm up sets) GHD sit ups 5×5 WOD: Partner WOD (based on CFG Open 12.3) In teams of 2 perform 20 minute AMRAP: Partner 1 performs box jumps (24/20) while partner 2 performs 12 push presses (115/75) and 9 toes to bar. When partner…
Monday February 18, 2019
Strength: 5:00 for warm up sets to build up to working weight; Then with a running clock, perform one set each 2:00 3-3-3-3 deadlift Wall ball chest passes (5 passes per person) WOD: CF OPEN 17.5 10X 9 Thrusters (95/65) 35 Double unders 20 minute time cap