Blog Search

Workout of the Day-2/17/2018

By: 0

WOD

Part 1
EMOM 10
2 Hang power snatch + 1 Power snatch
**Reps must be performed touch and go**

Part 2
For time:
40/32 Calorie row
20 Overhead squats (75/55)
40 Hang power snatch (75/55)
20 Overhead squats (75/55)
40/32 Calorie row


Olympic Lifting

Part 1
Establish 1RM power snatch

Part 2
Hang snatch pull
5×3 @ 100% of 1RM snatch


#CFHextracreditchallenge

February
Accumulate 2,000 double unders

Workout of the Day-2/15/2018

By: 0

WOD

Part 1
Skill work: Pistols

Part 2 – Active recovery
4 rounds:
30 Double unders
12 KB swings (Russian) (1.5pd/1pd)
200m Row
12 KB swings (Russian) (1.5pd/1pd)
30 Double unders

Rest 1:00 between rounds


Olympic Lifting

Part 1
Clean high pull + Power clean + Squat clean
4×1 @ 50% of 1RM clean
4×1 @ 55%
3×1 @ 60%
3×1 @ 65%
2×1 @ 70%
2×1 @ 75%
2×1 @ 80%

Part 2
Establish 1RM jerk from the rack


#CFHextracreditchallenge

February
Accumulate 2,000 double unders

Workout of the Day-2/13/2018

By: 0

WOD

Part 1
Power clean cycling
7-7-7-5-5-5-3-3
(Sets of 7 = 60% of 1RM clean; sets of 5 = 70%; sets of 3 = 80%)
Rest as needed between sets

Part 2
Dumbbell “Elizabeth”
21-15-9 reps for time of:
DB power clean (50/35)
Ring dips


Olympic Lifting

Part 1
Snatch pull + Power snatch + Squat snatch
4×1 @ 50% of 1RM snatch
4×1 @ 55%
3×1 @ 60%
3×1 @ 65%
2×1 @ 70%
2×1 @ 75%
2×1 @ 80%

Part 2
Overhead squat
2×10 @ 80% of 1RM


#CFHextracreditchallenge

February
Accumulate 2,000 double unders

Workout of the Day-2/12/2018

By: 0

WOD

Part 1
Week 6 of front squat cluster cycle
Front squat
5(3-3-3) – 10 secs rest @ 75% of 1RM
Rest 2 mins between sets

Part 2
AMRAP 8
10-20-30-40-50
Calorie row
Thrusters (75/55)


Strength

Part 1
Work to heavy bench press single
1×1 @ 95%
1×1 @ 90%

Part 2
“Bring Sally Up” push-ups


#CFHextracreditchallenge

February
Accumulate 2,000 double unders

Workout of the Day-2/10/2018

By: 0

WOD

Partner WOD
For time:
90 Hang squat cleans (135/95)
400m Run
60 Handstand push-ups
400m Run
30 Ring muscle-ups
400m Run

400m runs performed together; all other movements performed “I go, you go” style


Olympic Lifting

Part 1
Establish 1RM clean & jerk

Part 2
Front squat
3×3 @ 100% of 1RM clean & jerk


#CFHextracreditchallenge

February
Accumulate 2,000 double unders

Workout of the Day-2/9/2018

By: 0

WOD

Part 1
Every 1:30 x 5 rounds:
3 Pause squat snatches

Build to a heavy, technical triple; must complete all 3 reps to increase weight

Part 2
AMRAP 3
30 Box jumps (30″/24″)
Max DB snatch (50/35)
**Rest 3 minutes**
AMRAP 3
30 Burpees over DB
Max DB snatch
**Rest 3 minutes**
AMRAP 3
30/24 Calorie row
Max DB snatch


Strength

Part 1
3 sets:
4 Double DB push press
4 Double DB push jerk
4 Double DB split jerk
4 Double DB row

**Target weight from 1/26**

Part 2
“Tabata” V-ups


#CFHextracreditchallenge

February
Accumulate 2,000 double unders