Workouts for the week

 In WOD

Here’s Jess about to take on 14.5, safe trip home Jess. Its been great having you here at CFD. Sure we will see you again here to throwdown.

Monday

Strength
Four Sets of:
Clean x 1.1.1.1 (rest 10 seconds between singles)
Rest 30 seconds
Handstand Push-ups x max reps
Rest 2-3 minutes

WOD
Three rounds for time of:
Deadlift x 15
Hang Power Clean x 12
Front Squat x 9
Jerk x 6
Use the same barbell for all movements. Recommended weights are 70/50KG.

Tuesday

Strength
Four sets of:
Weighted Pull-Ups x 3-4 reps @ 21X0
Rest 10-15 seconds
Unweighted Pull-Ups x Max reps @ 21X0
Rest 3 minutes

WOD
Complete as many rounds and reps as possible in12 minutes of:
10 Renegade Rows
20 Box Jumps 24″/20″
200 Meter Run

Wednesday

Strength
Four sets of:
Push Press x 2-4 reps
Rest 60 seconds
Plank from Rings x 60-90 seconds
Rest 60 seconds

WOD
Five sets against a 60 second running clock of:
Heavy Kettlebell Swings x 10 reps
Barbell Thrusters x Max reps
Rest 60 seconds between rounds. Score is max number of thrusters completed during the workout.

Thursday

Strength
Front Squat
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 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
Two sets for times of:
500 Meter Row
Wall Ball Shots x 30 reps
Toes to Bar x 20 reps
Rest 5 minutes between sets

Friday

TEAM – WOD

In teams of 2 complete 10 rds in total
Against 3 min clock
Run 300m
50 Double Under
AMAP Burpees with time remaining

Only 1 team member can be working at any time

Saturday

Hero – WOD

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