Workouts for the week

 In WOD

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Big congratulations to the 3 lads from CFD taking 1st 2nd and 3rd and Gemma joint 2nd at the CF comp on Saturday

Monday 

Strength
Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest 2 minutes between sets

WOD
In teams of two, partners alternate to complete 5 sets each of:
Overhead Squat x 5 reps
Kettlebell Swings x 10 reps 32kg/24kg
Double-Unders x 20 reps

(choose a weight that will challenge you, but that you should still be able to complete the 5 reps unbroken)

Tuesday

Strength
Four sets of:
Shoulder Press x 1 + Push Press x 4 reps
Rest 60 seconds
Strict Toes-to-Bar x 8-10 reps
Rest 60 seconds

WOD

Complete as many rounds and reps as possible in 8 minutes of:
60/40kg Hang Power Clean x 5 reps
Pull-Ups x 10 reps
Hand-Release Push-Ups x 15 reps

Wednesday

Strength
Three sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X1
Rest 60 seconds
Supinated ring rows x 6-8 reps each @ 2020
Rest 60 seconds

WOD

In teams of two, with only one work station per team, and only one partner working at a time:
Complete as many Wall Ball Shots as possible in 6 minutes.
Rest/Transition 1 minute
Complete as many Burpee Box Jump Overs as possible in 6 minutes

Thursday

Strength
Take 10-12 minutes and build to a heavy, but not necessarily 3-RM, Deadlift

WOD

Every minute, on the minute, for 15 minutes:
Deadlift x 2 reps
Burpees over Barbell x 6 reps

Load on the deadlift should be challenging, but without sacrificing sound mechanics.

Friday

Friday CF open WOD 14.1

NB:If you wish to be judged for the open, please come to Blackrock on the Saturday, take friday off to mobilize for it

Saturday

In teams of three, with only one person working at a time, complete:
100 Dumbbell Snatch
150 Pull-Ups
Run 1800 Meter Relay
300 Squats

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