26
Apr 2015
CFM WOD’s 4/27 – 5/2
Monday 150427 WOD
Fitness & Performance
A.
Dead lift 3×7@65% of 2RM from 150330
Rest at least 2 minute between sets.
Note: This is de-load week. Next Monday we will be finding our new 2RM Dead lift.
B.
For time, complete the following:
Row (cal)
Toes to bar
Box jump over 24/20″
Goblet squat 53/36
Fitness – perform 35 reps of each
Performance – perform 50 reps of each
Tuesday 150428 WOD
Fitness
A.
Bench press (close grip) 4×6-8 – Use weight that will allow for no less than 6 and no more than 8 reps per set.
Rest at least 2 minutes between sets.
B.
In 8 minutes, ascend the rep ladder 3-6-9-12-15-18-21-etc…performing the following:
Push press 95/65
Pull-up
Performance
A.
Bench press (close grip) 4×6-8 – Use weight that will allow for no less than 6 and no more than 8 reps per set.
Rest at least 2 minutes between sets.
B.
In 8 minutes, ascend the rep ladder 3-6-9-12-15-18-21-etc…performing the following:
Push jerk 135/95
Chest to bar pull-up
Wednesday 150429 WOD
Fitness & Performance
“Nancy”
Complete 5 rounds for time of:
400m Run
15 Overhead squat 95/65
Thursday 150430 WOD
Bring a Friend Day
A.
Skill – Kettle bell swing (Russian)
B.
Alternating every 30 seconds for 5 minutes (10 sets total), perform the following:
10 KB swing 70/53
5 Burpee
C.
Tabata – Perform 8 rounds of 20 seconds work, followed by 10 seconds rest for each of the following movements. Take a 1 minute break before the start of each movement.
Box jump 24/20″
Ab-mat sit-up
Jumping pull-up
Friday 150501 WOD
Fitness
A.
Mid hang power snatch 4×3 (start at a moderate weight and end with a 3RM)
Rest as needed
B.
Mid hang power clean & push press 4×3 (start at a moderate weight and end with a 3RM)
Rest as needed
C.
For time, complete the following:
12 Hang power snatch 75/50
25 Double under
12 Hang power clean and push press 75/50
25 Double under
9 Hang power snatch 95/70
25 Double under
9 Hang power clean and push press 95/70
25 Double under
6 Hang power snatch 115/90
25 Double under
6 Hang power clean and push press 115/90
Performance
A.
Power snatch 4×3 (start at a moderate weight and end with a 3RM)
Rest as needed
Note: These are NOT “touch and go” reps. Reset after every rep.
B.
Power clean and jerk 4×3 (start at a moderate weight and end with a 3RM)
Rest as needed
Note: These are NOT “touch and go” reps. Reset after every rep.
C.
For time, complete the following:
12 Power snatch 115/80
25 Double under
12 Power clean and jerk 115/80
25 Double under
9 Power snatch 135/95
25 Double under
9 Power clean and jerk 135/95
25 Double under
6 Power snatch 155/105
25 Double under
6 Power clean and jerk 155/105
Saturday 150502 WOD
Fitness & Performance
TBD…
Facebook
Instagram
