Mon / 5 Sep 2015
TEST WEEK -This week IS test week, no matter which membership
plan you have we encourage all of you to come in M-F this week!
Remember this is a snapshot of where you are, go hard but be
reasonable, this isn’t competition.
Have Fun!!
Daily WOD
A. CFSD W/U #4 + 1- min Squat Mob + 5 min Front Rack Mob
B. Strength/Skill
L1 – Find Mx Pwr Clean
L2 – Find Mx Clean
C. Conditioning
100 Wall Balls for time*
*Do in two heats, count for each other, missed reps don’t count!!
Mobility and Conditioning Class
Mobility
20min full body trainer led mobility
MCR/Core
None
Conditioning
For time
-5 KB/DB Pwr Snatch or Clean athletes choice
-10 Burpees
-20 PullUps
-40 Box Jumps
-80 Squats
-160 DoubleUnders
-1k Row/800m Run/4min Bike
Time Cap 20min
Team CFSD
A) Snatch 6 x 1 @ 85% +10#
B) Clean and Jerk
1 x 90%
2 x 1 @ 90% – 30#
C) Back Squat 5 x 3 @ 80% + 20#
D) AMRAP 12
8 Overhead Lunge 115/75
10 Pull ups
8 Dips
Ladies
Follow Test Week
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