WOD 31.8.2020
Every 4min for 20min
20/16 Kcal row
8 Power clean and jerks @ 50/35kg
8 Toes to bar
Timecap per round: 3:40
WOD 1.9.2020
A) Ring muscle up
30 reps for quality OR 12min technique practice (swings, kipping dips and seated transitions)
B) 21-15-9
Pull ups
Wall balls (20/14lb)
If possible, Rx+ to chest to bar and the heavy wallballs.
WOD 2.9.2020
A) Front squat
3-3-3-1-1-1
B) 3 Rounds for time
400m run
20 Burpees
WOD 3.9.2020
7 Rounds for reps
30sec assault bike max calories
Rest 30sec
30sec max hang power cleans @ 40/27kg
Rest 30sec
Max means max! You get enough rest in the 30sec so go hard in the working sets.
WOD 4.9.2020
3 Rounds for time
700m run
15 Devil presses @ 22.5/15kg per hand
25 Toes to bar / L ups
WOD 5.9.2020
In teams of 2, for time
40 Overhead squats (50/35kg)
150 Double unders
40 Power snatches (50/35kg)
150 Double unders
40 Burpee box overs
150 Double unders
1 works, one rests
WOD 6.9.2020
“Diane”
21-15-9
Deadlifts (102/70kg)
Handstand push ups
Back Hall 6
Strength
31.8.2020
Low Bar Tempo Squat 6 x 3
Feet Up Bench 6 x 3
Supinated Bent over Row 3 x 8
Plank 3 x 0:30-1:00
1.9.2020
Banded Conventional Deadlift 3 x 8
Sumo Deadlift 6 x 1 + 2
Single leg KB Deadlift 4 x 8-12
Strength Lite
2.9.2020
CF LITE STRENGTH
Deadlift Technique
DB Bench Press
WOD: 5 ROUNDS
5 Deadlifts @ RPE 6-7
30 sec REST
10 DB Bench Press @ 15/10 kg per hand
30 sec REST
12 Weighted Sit Ups
30 sec REST
Weightlifting
3.9.2020
Snatch Pull + Snatch 5x 2+1
Snatch Balance + OHS 5x 3+3
Front squats – superset with: 4x 8
KB one arm OHP 4x 8 each side
5.9.2020
Snatch – 2 sec pause in catch 6x 3
Clean + Split Jerk – 2 sec pause in jerk before recovery 6x 3
Clean pulls 4x 8
DB Bench Press – superset with: 3x 6
Stiff Leg Deadlift 3x 10
