15
Mar 2015
CFM WOD’s 3/16 – 3/21
Monday 150316 WOD
Fitness
A.
Every minute x 5
3 Hang power snatch
Use a moderate weight. Focus on speed through the middle and catching weight with locked elbows.
B.
Every 90 seconds x 4
3 Overhead squat – heaviest possible across all sets.
C.
Amrap 11
9 burpee
6 box jump 24/20″
1 hang p. snatch + 2 overhead squat
Performance
A.
Every minute x 5
1 – 3 position p. Snatch (floor,knee,hip)
Start at 60% of 1rm power snatch and increase weight throughout.
B.
Every 90 seconds x 4
3 Snatch balance – use 70-80% of 1rm snatch. 2 second pause at bottom on first rep.
C.
AMRAP 11
12 burpee
9 box jumps 24/20
3 snatch 135/95
Tuesday 150317 WOD
Fitness
A.
Moving through the exercises below, working for 20 seconds, resting for 10 seconds, perform one max effort unbroken set/hold. Complete 3 total rounds.
Jumping pull up
Chin over bar hold
V ups
Hollow hold
Banded good mornings
Superman pose
B.
Complete 5 rounds for time of:
5 dead lift 185/135 (reset after every rep)
30 doubles/ 90 singles
Performance
A.
Moving through the exercises below, working for 20 seconds, resting for 10 seconds, perform one max effort unbroken set/hold. Complete 3 total rounds.
Pull up
Chin over bar hold
Toes to bar
L sit from rig
Banded good morning
Superman pose
B.
Complete 5 rounds for time of:
7 Dead lift(touch and go) 225/155
50 double under
Wednesday 150318 WOD
Fitness
A.
Alternating every 90 seconds for 15 minutes ( 5 sets each)
3 strict press + 2 push press (heaviest possible)
5 tempo goblet squat/ front squat – use 3211 tempo (heaviest possible)
B.
Every 2 minutes, for 8 minutes (4 sets)
5 thruster 95/65
10 kb swing (Russian)
5 thruster
10 kb swing
Performance
A.
Alternating every 90 seconds for 15 minutes ( 5 sets each)
3 push press + 2 push jerk – starting at a heavy, but sub maximal weight, ascend in weight through out.
3 hang squat clean – starting at 70% of 1rm clean, ascend in weight through out.
B.
Every 2 minutes, for 10 minutes (5 sets)
Row 15 cal
10 thruster 115/75
Thursday 150319 WOD
Fitness & Performance
A.
Every minute for 5 minutes (5 sets)
1 Turkish get up/side (heaviest possible)
B.
Alternating every minute for 10 minutes (10 sets)
10 candlesticks
8-10 toes to bar/ knee raises
C.
In 8 minutes, complete as many rounds and reps as possible of:
24 kb/db snatch (alternating)
40 double under
* perform 5 burpee for every break that occurs during double unders. Perform these before you continue du’s.
Friday 150320 WOD
Fitness & Performance
Open WOD 15.4
Saturday 150321 WOD
Fitness & Performance
TBD…
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