1) 3 rounds not for time:
30 sec L sit
3 - 5 x hang cleans (full) (165lb/115lb)**
10 wall balls (30/20lb)(10/9')**
**practice speed
2) Front Squat
3 x 3 reps @70%
3) Power Clean:
5 sets x 1 rep
build load over the course of each set
Read more »
Podcast Episode 4 is here! You can also go to your iTunes account to listen on your phone while driving
Read about the morning vs evening competition on Dec 6. Get signed up!
1) Push Press:
3 x 5 reps
2) 15 min AMRAP:
Run 400m
15 push ups
10 power cleans (115/85lbs)
Read more »
Good Morning, Good Evening, But Which One is the Best? by Tim Cormier
I am pleased to announce that CFA will be hosting its first AM vs PM competition. So all morning classes (5am-11am) vs all the evening classes (noon-6:30pm). There is even talk of THE MOST EPIC CONTEST OF STRENGTH EVER TO TAKE PLACE Read more »
1) 3 rounds for time**:
6/4 chest to bar pull ups
30 double unders
4 - 5 push jerk (135/95lb)
**These movements are to practice speed. Find a way to make them faster.
2) Big Clean Complex:
High Hang Squat Clean
Hang Squat Clean
Ground Squat Clean
Push Press
High Hang Squat Clean
Hang Squat Clean
Mobilize those lats this week! Check out this week's mobility video.
1) Snatch:
5 x 3 reps
Ideally you will peak at set 3 then stay at the same weight or slightly decrease to maintain form.
2) Snatch Deadlift:
3 x 3 reps
3) Two Rounds:
4 min AMRAP
8 x Kettlebell Swings
6 x Lunges with KB
Check out this week's endurance video. Stay on top of improving your running form with these drills each week.
1) Back Squat:
3 x 3 reps
Increase weight each set so that the last set is a 3RM
2) 3 rounds:
1 min max rep burpees
Rest 1 min
1 min max calorie row
Rest 1 min
Read more »
1) Jerk Balance
5 x 2 reps
This is skill work. Load is not the priority. Work on stepping through.
2) Tall Snatch
5 x 2 reps
Again this is skill work. Work on pulling yourself under the bar.
3) Row for 20 minutes at 85% effort.
Here is a scientific explanation of % effort: Read more »
Complete as many rounds as possible in 12 minutes of
10 toes to bar
row 250m
10 burpees
Endurance WOD:
Run - 3 miles for time
Tri- bike - 25 miles them run 1 mile Read more »
1) Spend 10 minutes working up to a max for the complex:
1 x hang power clean + 1 x hang clean (full)
rest exactly 10 min then complete:
2) In 10 min complete
1,000m row
then AMRAP of
10 deadlift (225/135lb)
10 pistols
If it meets your schedule, rest 2 - 3 hours before completing the Read more »
