Good on everyone who came in and handled the “Hammer” WOD yesterday!
Push Press today, get after it!!!
A great way to track your fitness is to post to comments here on the website!
Easy to use, searchable, and helpful for your coaches to program better with your
A. CFSD Warm Up #2 plus practice HS holds/HSPU plus Overhead mobility
B. Push Press
❏ L1 Build to heavy set of 3
❏ L2 Build to 1rm
(Compare to 4/27)
C. 35-25-15-5 Reps for time of
● Wall Balls
● Ball Slams
(Compare to 6/18)
Mobility and Conditioning Class
● 15min to Glutes
● Complete 1 set of Tabata Plank Holds (elbows)
Complete 16:00 of rotating Tabata
● DB/KB Push Press
● Back Step Lunges
● Push Ups
● Step Ups
A) 2 Ground to knee + Hang Snatch
5 x 1 @70% + 5#
B) Clean from Blocks 5 x 2 @75% +5#
C) Front Squat 4 x 3 @75% + 5#
D) 20-30 min gymnastic skill work
For part A you are basically doing snatch grip Deadlift but stopping at the knee. From the ground to your knee should take 3 Second (tempo) and pause for 2 seconds before the hang snatch
Ring Strength Progression
BL + Inverted Pull Ups
PL + Stall Bar Support
FL + Stall Bar Ab Twists
If you have time to get to the gymnastics classes on Tue and Fri from 5-6pm you should get there.
Flexibility, Mobility, Core Strength, and Upper Body strength, take advantage of everything we
offer if you can! Don’t be scurred!! Take your fitness to the next level.