CFD – Workouts for the week

 In WOD

MONDAY

Strength
Five sets of:
A1 Power Clean x 1.1.1 (rest 10 seconds between singles)
Rest 20 seconds
A2 Board jumps x 3 reps
Rest 3 minutes

WOD
3 Rounds
15 Front Squats 60/45
15 Chest to Bar Pull-ups

Level 2 50/35
Level 1 40/25
ADV 80/55

TUESDAY

Strength
Split Jerk
3-3-2-2-1-1-1

Think down, not up.  Hit full extension and then pull yourself underneath the bar quickly.  Get the head through the bar before the feet hit the floor, arms should be behind the ears.  It is more likely to lose the bar forward than backward so get under it and let your legs do the work to stand it up.

WOD
4 Rounds
15 Clapping Push-ups
50 Double Unders
200m Row

Level 2- Hand Release Push-ups- 25 D/U
Level 1- 3 Rounds, Hand-release push-ups, 20 attempts/100 singles

WENESDAY

Strength

Deadlift 6-8 or (ADV)3-4
Rest 90 sec
5 WTD Ring /Bar Dip
Rest 90 sec

WOD
Three rounds for time of:
10 Thrusters 60/45
15 Box jumps 24/20
20 Pull-Ups

Level 1 45/30
Level 2 35/25

THURSDAY

Strength
Five or Six sets of:
Shoulder Press @ 20X1 tempo
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
For the shoulder press, perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

WOD
8 sets @ 75% effort:
30 sec Double Unders
30 sec Mountain climber
30 sec Unanchored Sit-ups
30 sec Kb swing
60 sec recovery

FRIDAY

Strength

Snatch complex :
Power Snatch. Squat Snatch. Snatch Balance. OHS, 1.1.1.1 x 5 sets, 2 min –

Weight can go up as long as form is kept intact.

No dropping the bar between movements

WOD

Seven rounds for time

“UNBROKEN”
8 Power snatch 45/30
8 burpees

Rest 1 min between rounds

Level 1 35/25
Level 2 25/15

SATURDAY

Customs goals training

+

Open WOD 12.3
18 minute AMRAP
15 Box jumps (24,20) (full stand)
12 Push presses 55/35
9 Toes-to-bar

L2 – 45/25
L1 – 30/15

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