Saturday, May 12, 2012.
Open Gym
Options:
1) Work on a skilled movement (i.e. Air Squat, Muscle ups, pull ups, snatches, cleans, HSPU, etc.)
2) Hit a Strength session. (i.e. – Deadlifts 5×3)
3) Make up a WOD from earlier in the week that you missed.
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Friday, May 11, 2012.
The 4:30, 5:30, and 6:30 pm Basics classes will be joining the 4, 5, 6, 7 pm Regular CF Classes today! Should be tons of Fun!!
Teams of 2:
4 RFT:
20 Tire Flips (heaviest tire possible) (Sub heavy DL if run out of tires)
200 m Farmers Carry (70# KB each hand – scale from there)
20 DB Thrusters (55# each hand- scale from there)
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Thursday, May 10, 2012.
Teams of 2 – AMRAP in 12 minutes of:
– 2 rounds of Cindy (5 pull ups, 10 push ups, 15 squats)
– Meters on the rower
Post total number of meters rowed
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Wednesday, May 9th, 2012 O-Lifting
Strength
12min to find a Heavy 1 Rep Snatch Rest 4min
12min to find a Heavy 1 Rep Clean and Jerk Rest 4min
*Note* This does not say a 1 Rep Max, if you are feeling slow your goal is around 85%. If your feeling fast and strong then your goal is 95-105%. Only take 3-4 heavy attempts (85%-105%). These are FULL SQUAT SNATCHES and CLEANS.
-Then-
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Wednesday, May 9, 2012.
21 min AMRAP of: :
– 200 m Run
– 20 Hand-release Push ups
– 15 Power Cleans.
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Tuesday, May 8, 2012.
AMRAP in 12 minutes of:
– 3 Muscle Ups
– 9 SDHP’s
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Monday, May 7th, 2012 O-Lifting
Strength
Snatch From Blocks Above Knee 5×2 75% Rest 90sec
Heaving Snatch Balance 5×3 Heavy as Possible Rest 90sec
10min to find a 1RM Back Squat
-THEN-
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Monday, May 7, 2012!
For time:
– Run 1000 meters
– 100 double unders
– Row 1000 meters
Sunday, May 6, 2012.
REST
R.I.C.E = Rest, Ice, Compress, Elevate.
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Saturday, May 5, 2012.
OPEN GYM DAY!
Here are your options:
1) Practice Skills that need polishing. The Coaches will be there to help.
2) Strength Train.
3) Make up a WOD that you missed in the week.
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