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Thursday, November 27, 2014

Active Recovery & have it
your way day.
Work on weaknesses, and work on
some of those mobility issues with
your coach!


WOD:
CF Open WOD 12.1
7 Minutes of Burpees ;)

Wednesday, November 26, 2014

Skill: Back Squat 4Rds of 3 Reps
Moderate weight.

WOD “Chipper” for time:

60 – KB Swings (American) 1.5/1 PD
50 - Jumping Lunges (Knee touch abmat)
40 – S2OH 115/75 lbs
30 – Abmat Sit Ups
20 – Goblet Squats 1.5/1 PD
10 – Hang Power Snatch 115/75 lbs
“Cash out”
800m Run

Tuesday, November 25, 2014


Skill: Hang Squat Snatch

5Rds of 5Reps light to Moderate weight. Focus on hip drive & speed under the bar.

WOD: For Time:

AMRAP in 15min. Increase by 2-2-2 each Round

2 – Deadlifts 95/65 lbs

2 - Overhead Box Step Ups 45/35 lb plate

2 - Power Snatch 95/65 lbs

4 -

4 -

4 -

Monday, November 24, 2014


Skill: OHS
Adv: 3x5 at moderate weight
Beg: Work on technique, positioning,
identify mobility limitations, and work
on them for the skill.


WOD:

20 Power Snatches 95/65#
20 Strict HSPU
15 Power Snatches 115/75#
15 Strict HSPU
10 Power Snatches 135/105#
10 Strict HSPU

Sunday, November 23, 2014

Rest Day

Check FACEBOOK for Yoga times.

1700 has Box cleanup...