Tuesday 151006
For Time:
1 Squat Clean 135/95 165/115 195/130 215/140 (List Load)
Run or Row 100m *Can mix up or all same
2 Squat Cleans
Run or Row 200m
4 Squat Cleans
Run or Row 400m
8 Squat Cleans
Run or Row 800m
4 Squat Cleans
Run or Row 400m
2 Squat Cleans
Run or Row 200m
1 Squat Clean
Run or Row 100m
Post time to responses.
Monday 151005
“Granite Grip Crumbler” by DB
12min AMRAP:
40 Double-Unders
20 KBS 55/35 RX+70/55 55+ 45/25lbs
10 Deadlifts 135/95 RX+ 165/115 55+ 95/65
5 T2B
“Finisher”
Immediatly after WOD 6min establish a 1 RM Snatch (power or Squat)
Post rounds and max snatch load to responses.
Back to back weekends full of some fun team competitions! Congratulations to all of our CFJ athletes that competed this past weekend at the Battle at the Ballpark and at last weekend’s HOA Affiliate Competition. We are so proud of all of you!
Saturday 151003
11min AMRAP:
Buy-in 500m Row
11 Deadlifts 205/140 RX+ 245/165 55+ 165/115
11 HSPU RX+ 6/4″ Deficit 55+ 4″ Rise
11 Box Jumps 20″ RX+ 24″ **Can open hips on jump off** 55+ 20″ Step-ups okay
Post rounds to responses.
Friday 151002
WOD Sprint Rounds
For Time:
5 Over The Bar Burpees
6 Power Clean 135/95 RX+ 155/105 55+ 105/70lbs
10/7 Hand Release Push-Ups RX+ 15/11 55+ 7/4
15 WallBalls 20/14lbs 10/9″ RX+ 20/14 11/10′ or 25/20lbs 10/9′ 55+ 20/10lbs 9′
**Rest 2 min Repeat 3 more times for a total of 4rds
Post time for each round and total time minus 6 minutes of rest.
