16
Nov 2014
CFM WOD’s 11/17-11/22
Monday 141117 WOD
Strength
Back squat – Establish a 1 rep max.
Note: This will be used for our next squat cycle starting next Monday.
Midline
Accumulate 60 seconds holding an L-sit from the pull up rig
Conditioning
In 12 minutes, complete as many rounds as possible of:
8 front squat 135/95
8 burpee lateral bar hops
50 double unders
Tuesday 141118 WOD
Strength
1) Press – 5×5 – heavier than last week.
Rest at least 90 seconds in between sets.
2) Turkish getup – Establish a 1 rep max (with both hands) using a kb,bb or db.
3) Establish a 1RM box jump
Wednesday 141119 WOD
Weightlifting
1) Hang snatch – in 10 minutes, work up to a heavy single.
2) On the minute for 7 minutes, perform 1 hang snatch at weight established from above.
Conditioning
For time, complete 3 rounds of:
30 kb swing
20 overhead squat
10 toes to bar
Thursday 141120 WOD
Strength
1a) Bench press 4×8-10
Rest 45 seconds
1b) Pendlay row 4×5-7
Rest 45 seconds
Notes: When working with the rep ranges above, chose a weight that allows you to reach NEAR failure between the two numbers. If you perform less reps than prescribed, the weight is to heavy. If you perform more reps than prescribed, the weight is to light.
Conditioning
For time, complete 7 rounds of:
10 chest to bar pull ups
10 hand release push ups
10 V-ups
100 m sprint
Friday 141121 WOD
Conditioning
Warm up – Spend 10 minutes warming up to a heavy complex of:
1 power clean + 1 thruster + 1 split jerk
Try to warm up to a weight approximately 5-15% heavier than what you will use below.
Every minute for 20 minutes perform the following:
Odd – Complex of 1 power clean + 1 thruster + 1 split jerk
Even – 7 burpee box jump
Scaled options
Complex of: 1 muscle clean + 1 front squat + 1 push press
Saturday 141122 WOD
“Team WOD”
In teams of two, perform the following:
1) Establish a max combined 5 rep max – Dead lift
Note: Score will equal a combined total of each teammates max lift of 5.
2) F
Row 2000m – While one athlete is rowing, the other will stand in front of rower holding a dead lift at the top position @ 275/175
Athletes will switch every time the bar drops.
250 double unders – While one athlete is performing DU’s, the other will be performing a handstand hold. When the athlete comes down from hold, the athletes will switch places.
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