17
Aug 2014
CFM WOD’s 8/18 – 8/23
Monday 140818 WOD
Weightlifting
1) 3 position power snatch (hip, knee, floor) – 4×1 (use 75 – 85% of 1rm power snatch)
Rest 60-90 seconds between each set
2) 3 position power clean (hip, knee, floor) – 4×1 (use 75 – 85% of 1rm power clean)
Rest 60-90 seconds between each set
Conditioning
“Isagrace jr.”
For time, complete the following:
30 muscle snatch
30 muscle clean and push press
Adv: 95/65
Int: 80/50 – perform 20 of each movement
Nov: 65/35 – perform 15 of each movement
Focus: Maintaining efficient technique is critical in this one! Make sure to start every rep in a solid set up (hips right above knee level) and maintain straight arms until it is time to explode at the hip. Being the “muscle” version of the movement, make sure you get enough out of the hips so as to not excessively tax the upper body as well as lead you to pull too early.
Tuesday 140819 WOD
Skill
Spend 10 minutes working on anything related to the rings – Muscle up, push up, ring static hold, pull throughs, negatives, dips, etc..
Conditioning
Complete 3 rounds for time of:
Run 800m
25 pull up
100 double under
25 burpee
Focus: Try to work on strategizing today. Figure out your pace for the run and how it will affect everything else. Also, determine how you will break up the big sets into smaller more manageable sets allowing you to work at a high intensity while not running into any walls. Example – 5×5 pull ups with a 10 second rest in between, 4×25 Du’s with a 7 sec rest in between, 25 burpees at a 5 count pace with a brief pause in between each rep. The break down can be done in a multitude of ways. Always be prepared to improvise on the fly!
Wednesday 140820 WOD
Strength
Back squat – 10-7-5-3×3 (add 5-10 pounds more than last week to every set)
Rest at least 2 minutes between every set.
Notes: If you are novice with the squat, do not increase the weight from last week, rather increase the depth of your squat.
Conditioning
For time, complete sets of 50-35-20 of:
Kb swing
Abmat sit up
* perform 12 overhead squats between each set
Adv: kb- 53/44, oh squat 135/85
Int: kb- 44/36, oh squat 95/65
Nov: kb- 36/25, oh squat 65/35
Focus: HIPS, HIPS, HIPS! Use a violent extension of the hip to realize a more effortless maneuvering of the kb. It should not feel like you are pressing the kb to the top, rather guiding it.
Thursday 140821 WOD
Strength
1a) KB single arm push press – 3×8/side (heaviest possible)
Rest 45 seconds
1b) KB single leg/ single arm dead lift – 3×8/side (heaviest possible)
Rest 45 seconds
Conditioning
Every minute for 6 minutes perform:
5 hang power clean
3 push jerk
Adv: 155/105, Int: 135/85, Nov: 95/65
Rest 3 minutes, then:
Row 50 calories for time – All out!
Friday 140822 WOD
Weightlifting
Hi-hang snatch – In 15 minutes, establish a 3RM
then perform 1×3@95%, 2×3@90%
Conditioning
Complete 7 rounds for total time of:
15 wall ball
10 box jump
100m run
Rest 1 minute after each round.
Focus: Whenever you see rest built in, just know you are going pedal to the medal every work period. Try to maintain unbroken sets of wall balls and box jumps and an all out sprint through out this one.
Saturday 140823 WOD
Skill
Learn how to properly execute a sit up on the GHD.
Conditioning
In teams of two, complete sets of 10-9-8-7-6-5-4-3-2-1 of the following:
Dead lift
Push press
* Complete 25 DU’s EACH before moving on to the next round.
Adv: DL 225/155, Press 135/85
Int: DL 185/125, Press 95/65
Nov: DL 135/85, Press 65/35
Notes: Only one athlete may be moving at a time throughout the entire WOD.
Facebook
Instagram
