Back on...GAMES WEEK

CF Games begin this week...

Banded Perfect Stretch x 60s ea side

--------------

SKILL-BASED MOVE PRIMER

Every 3m x 3 (9m):

20 Cal Bike (15)

5 BB Back Squats w/ 2s Pause at Bottom

7 Down-Ups (Burpee w/o jump)

--------------

FRONT SQUAT WORK

Every 2m x 6 (12m):

2 x 1 1/4 Front Squat

*start at 65% 1-RM & build appropriately

---------------

CLEAN PRIMER

Every 90s x 4:

5 x Sotts Press

into...

EMOM x 4:

2 x Tall Cleans

-----------------

SLOW PULL PWR CLEAN

EMOM x 8:

1 x Slow Pull Power Clean

1-4 = 65%

5-8 = 70-75%

-----------------

LUNG CAPACITY

For Time:

60 Burpees to a 12" target

40 Thrusters (95/65)

20/15 Cal Bike

E.Moon ~ 2:10-1:59-1:52 / 115-125-135-145-150-155 / PVC / ??? / 10:26

Z. Wendt ~ 1:58-1:53-1:44 / 235-255-275-295-315-335 / 45-55-65-75/95-105-115-125 / ??? / 9:48

tb ~ 2:07-2:11-2:01 / 185-205-225-235-245-255* / 45-55-65-75/95-105-115-125 / SPPC = 165-165-165-165-175-185-185-185 / 13:14

LC

60 @ 5:42 (15@58s / 30@2:15 / 45@3:45 / 60@5:42)

8 -- 8 @ 7:20

6 -- 6 --- 6 -- 6 @ 11:27

1:37 Bike...

Wed 7-21-12

Banded Hams

2-3 minute Banded Scarecrow

----------------

2 Rnds:

15 Ring Rows

15 HR Push Ups

----------------

SKILL-BASED Warm-Up

3 Sets:

30s D/U Practice

15 V-Ups

12 Push Press (115#)

10 Pull Ups (fast & efficient)

----------------

Back Squat

E3M x 5 (15m)

6 @ 65%

4 @ 75%

2 @ 85%

1-2 @ 90%

1 @ 95%

---------

Max UB Reps @ 83%

------------------

3 Sets for Time:

20 Cal Row (15)

15 Burpees over Erg

60 D/U

15 TTB

20 Cal Bike (15)

3m REST b/t Sets

-------------------

E.Moon ~ BS = 135-155-175-185(2)-200 / 11reps @ 175# / 5:37 - 5:10 - 5:21

Z.Wendt ~ BS = 295-335-380-405(2)-425 / 8reps @ 310# / 5:13 - 5:30 - 6:41

tb ~ BS = 225-265-2895-315-(2)-330 / 5reps @ 290# / 5:37 - 5:13 - 5:49

5:37 (53.3 / 1:30)

13:50 (46 / 1:26)

22:38 (59 / 1:17)

This week...July 21

Monday - 7.19

Mobilize

-------------

SNATCH PRIMER

E2M x 3 (6):

5 x Sotts Press (2111)

into...

E2M x 3 (6):

1 Snatch-Grip Push Press + 2 OHS

ZW ~ 45-55-60

Moon ~ 20-25-30

tb ~ 45-55-60

----------------------------

HANG SNATCH + SNATCH

E2M x 8 (16m):

1 Hang Snatch + 1 Snatch

build from 70%

ZW ~ 150-155-160-165-170-175-180-185

Moon ~ 55-60-60-65-65-70-70-75

tb ~150-155-160-165-170-175-175-175

----------------------------

METCON 

Every 90s x 3sets (18m):

1 = 5-7 Supine C2B (Chins)

2 = 20 Wall Ball (work for UB)

3 = 15 Push Ups (1011)

4 = 12-15 x Ab Wheel Roller

------------------------------------------------------------------------------

Tuesday - 7.20.21

Mobilize

2sets:

30s Monster Walk FWD

30s Monster Walk BCKWD

30s Monster Walk Left

30s Monster Walk Right

30s X-Planks

-----------------------

SKILL-BASED MOVEMENT PRIMER

E3M x 3 (9m):

10 Cal Row

4 Burpee DL

8 DB Front Rack Squats

ZW ~ 58s / 57s / 51s (50's)

Moon ~ ?? / ?? / ??

tb ~1:18 / 1:14 / 1:02 (50's)

---------------------

TEMPO FRONT SQUAT

E2M x 6 (12m):

Build to a 1RM Tempo FS (32x1)

into...

E2M x 3 (6m)

2 x Tempo FS

90% - 85% - 80% of today's 1RM

ZW ~ 225-255-275-295-315-345 / 315-295-275

Moon ~ 110-120-130-140-150-160 / 145-135-130

tb ~ 225-245-255-265-295-280 / 250-235-225

-------------------------

CLEAN COMPLEX

E2M x 3:

2 Clean Lift-Offs + Pwr Clean (70-75%)

E2M x 3:

1 CLO + Clean (75-80%)

E2M x 3:

Clean (80-85%)

ZW ~ 155-185-185 / 190-195-205 / 205-215-225 ??? He may have been heavier

Moon ~ 100-105-110 / 115-120-125 / ???

tb ~ 155-185-185 / 190-195-205 / 205-215-225

----------------------------

FOURTY-FIVE

For Time:

45 Cal Row

45 S2O*

45 Deadlift*

ZW ~ (155#) 9:46 (1:58 / OTM x 9PJ @7:15 / 12-12-12-9 DL @9:46)

Moon ~ (75#) 10:47 (3:02 / 9:30 / 45 UB @ 10:47)

tb ~ (115#) 9:40 (2:26 / 15-9-9-8-4 / 30-15) 

Time...

7.12.21 ~ 

Mobility

Skill-Based Movement Primer

Every 4minutes for 12m (3 sets):

20(15) Cal Bike

3 x Air-Chair Swing Drill

10 Wall Ball Shots

ZW ~ 1:45 / 1:28 / 1:23

Moon ~ 2:00 / 1:46 / 1:37

tb ~ 2:06 (1:20) / 1:46 (1:07) / 1:37 (52s)

------------------

TEMPO FRONT SQUAT

Every 2m x 12 (6 sets):

2 x Tempo FS (32x1)

ZW ~ 245-265-275-285-295-315

Moon ~ 95-105-115-125-135-145

tb ~ 225-245-245-245-245

-------------------

METCON

For Time:

50 TTB (40)

150 D/U (125)

500m Row

15 BMU (10)

ZW ~ 12:00

Moon ~ ??

tb ~ 9:32 (15-10-10 @ 2m / 25-40-30-30 @ 4:00 / 2:01 Row / 4-3-3 @ 9:32)

4-in-a-Row

Due to leaving town early, we got in an A-typical Thursday WOD...

Well...it was Fridays workout done a day early!!!

So Friday, REST DAY...

Warm-Up

45s Over Shoulder BB Hold (ea side)

2 sets:

30s Arm Circles

30s Bear Crawl w/ wrist stretch

30s Prone Plank

---------------------

2 Sets:

Inclined Y-T-W's x 5 ea

10 Scap Push Ups

----------------------

2m Run

60s Rest

2m AMRAP

6 DB Hang Cleans

30 D/U

----------------------

SNATCH WARM-UP

--------------------

BB CYCLING

3 Sets for TIME:

12 OHS (115#/75#)

9 Hang Snatch

6 Bar-Facing Burpees

90s REST

---------------------

CHESTY BOX

50 C2B Pull Ups

25 Burpee Box Jump-Overs (30/24)

(50+ = 40/20 for Reps)

Can you improve from 5-28 (HERE)???

Libby ~ 1:00 - 58s - 55s / ???

Z.Wendt ~ 1:00 - 58s - 1:00 (12-6-3 all sets) / 5:53 (25 @ 1:13 / 50@ 3:27)

E.Moon ~ 1:10 - 1:08 - 1:09 (55#) / 6:27 (50 @ 4:15)

tb ~ 1:10 (12+9 UB) - 1:38 (12-9) - 1:29 (12+3-6) / 4:47 [10x4's @ 2:37 / 10@ 3:37 (1:00) / 11-20 @ 4:47 (1:10)]

Slower by 30s on the Pull Ups, but FASTER on BBJO by 30s on 1-10 & 27s on 11-20!!!