Bench press
A.) AMRAP @ 80%
B.) 3x6-10(+5)
Close grip:
A.) 70/80/90% x 3
B.) 3x5(+5)
Pull-ups: 3xME
WOD: 10 rounds(22min cap) from CFB
3 G2O
3 HSPU
5 pull-ups
7 bar over burpees
RM
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MBT's x 5 Box jumps: [email protected]% 3 pos snatch holds Snatch balance Snatch A.) 3 rounds x 90 second AMRAP @ 70% Rest 2 minutes between B.) 6x3(+5) WOD: from CF Main page 08222016From 0:00-3:00, perform 3 rounds...
Power cleans:
A.) [email protected]% from week 1
B.) 6x3(+5)
Back squats:
A.) AMRAP @ 80%
B.) 3x6-10(+5)
B.) SLDL: 2x5(+10)
WOD I: 3 rounds
1 min max effort thrusters
Rest 2 minutes between rounds
WOD II: 2 rounds OTM Sprints
100
80
60
40
20
10
RM
Sent...
7 rounds with a partner: Rx: 75/55#
1 min max reps of each movement.
Power snatch
OH squat
Bar over burpees
Rest while partner is performing reps.
RM
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Broad jumps: 5x3
Snatch
A.) [email protected]% (1min rest)
B.) 6x2(+5)
A.) clean and jerk: 4 sets, 1 clean + 2 jerks @ 85%
B.) power clean: 5x3(+5)
Close grip bench:
A.) 65/75/85% X 4 each
B.) 3x5(+5)
Standing DB...
Drills
Burgener
3 pos snatch holds
Snatch balance
Dynamic warm up
Starts:
10 yards X 8
20 yards X 6
40 yards X 4
* 300 yard shuttle run X 3 attempts
Rest 3 minutes between
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Prowler sprints: 4x20yards
Snatch work:
A.) [email protected]% every 90 seconds
B.) 6x2(+5)
Deadlift:
A.) [email protected]% every 10 seconds
B.) 5RM(+10)
WOD: 4 rounds
10 KB swings
15 T2B
30 DU's
RM
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Plate/band warm up
MBT: 5 reps
Bench:
A.) 90x2, 95x1, 97.5% x 1
B.) 3x6-10(+5)
Push press:
A.) [email protected]%!
B.)n3x2 AHAP
Chin-ups: 3xME
DB front raises: 2x10(+5)
Alt DB curls: 2x10(+5)
WOD: 8 min AMRAP
DB push-up/row x 10(5each)
Push press x 5...
Box jumps: [email protected]%
Back squats:
A.) [email protected]%!
B.) 3x5(+5), then SLDL: 3x5
Front squats:
A.) [email protected]%
B.) 3x5(+5)
WOD: 3 rounds
Power cleans
A.) use 70%
B.) use last weeks weight
90 second AMRAP rest 2 minutes between each round
Rest 3...
Back squats:
A.) 55/60/65/70/75% x 5 each
B.) 3x5(+5)
Front squats:
A.) [email protected]%
B.) 3x5(+5)
WOD: 3 rounds with a partner
BB thrusters x 1 min max reps
Pull-ups x...