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Saturday! 08/09/2014

8
Aug

Saturday! 08/09/2014

When Doves Cry...

When Doves Cry…

Normal Schedule at CFP HQ today.  Friends and Family at Soldiers Field at 3pm.  Grill and Chill will follow!

Fitness:

A.) Make-up Snatch/clean, Back or front squats, Bench, cardio intervals on bike, rower, running, etc.

B.) 4 rounds

Run 2 laps

10 Pull-ups

10 KB Front Squat (44/26)

Performance:

A.) Make-up Snatch/clean, Back or front squats, Bench, cardio intervals on bike, rower, running, etc.

B.) 4 rounds

Run 2 laps

10 Pull-ups

10 OHS (95/65)

Competitor:

A.) Make-up Snatch/clean, Back or front squats, Bench, cardio intervals on bike, rower, running, etc.

B.) 4 rounds

Run 2 laps

10 C2B

10 OHS (135/95)

C.) Before workout if possible 5×5 hang power clean – work up to a max Focus on catching in good position such that

you could go into a squat or jerk if needed No jumping jack cleans with feet spread 5 feet apart. 

D.) After class 15 min recovery row.

 

 

2 Responses

  1. Susan kian

    5 Back squat/ 5front squat x3 @125

    3 rep back squat slow and controlled 195-205 215 205 205

    In between I did slow controlled assisted pistols with perfect form. 10 on each leg. I did them assisted so I could build strength and carefully work thru the range of motion since my ankles are not great.

    WOD sport Rx 13:08.

    Mobility
    Splits on each side and bridges and pancake, pike and shoulder stretches.