WED / 18 NOV 2015
Daily WOD
A. CFSD W/U #3
B. Strength/Skill 510min to build, mobility between sets
Snatch Work
❏ L1 20min EMOM Heaving Snatch Balance build over time
❏ L2 20min EMOM Pressing Snatch Balance @ 6070% 1rm
C. for reps
For time
● 10-9-8-7-6-5-4-3-2-1 OHS @ previous weight
● 1-2-3-4-5-6-7-8-9-10 Burpees over parallettes or Barbell (facing or lateral)
Mobility and Conditioning Class
Mobility
● 15min to flexors
MCR/Core
● 70 Hip Ext not for time
Conditioning
5rds
● Sprint
○ then directly into
● Mx KBS
○ 1min Rest between each round
Team CFSD
A) Snatch From Blocks
6 x 1 @ 85% +15#
B) Clean
4 x 1 @ 95% +15#
C) Jerk
4 x 2 @ 80% +15#
If at all possible use the Jerk boxes
D) Back Squat
5 x 1 @ 85% +30#
Ladies
A) 2 Sets:
250 Meter Row
30 Hip Extensions
20 Pass Throughs
15 Each leg- Single Leg Hip Bridge (keep glutes engaged and hips level)
30 Second each leg couch stretch
B1) Front Squat 4x12Reps @ 55% of 1RM
B2) Strict Pull-up or Ring Row @ TEMPO 30X1 4x5Reps
C) AMRAP 15 MIN
20 BB 65#or DB Push-press 15-20#
20 Cal Row