141222 – Leighton MUp

I absolutely LOVE seeing a new person getting their first muscle up.  Great job Leighton!!!  3,2,1,GO!

Outlaw

BBG

1) 5X1@80% Snatch from blocks (just above knee) – rest as needed

2) 5X1@80% Clean from blocks (just above knee) + Jerk – rest as needed

BB Cycling

3X5 UB Snatches (full squat – from the floor) @ 65% (of max Snatch) – rest 90 sec.

Strength

4X3@80% (of 3rm) Front Squats – rest 2:00

Conditioning

3 rounds for time of:

9x Power Cleans 185/125#
21x Ring Dips (off the Hi-Rings if you have at least 5x UB MUp)

Standard

141219 – Hard to Kill

Screen Shot 2014-12-16 at 3.14.09 PM

BBG

1) 7min Power Snatch: work to a max single for the day, rest as needed

2) 7min Power Clean & Push Jerk: work to a max single for the day, rest as needed

Accessory/Skill – E2MOM alt for 3 sets each

1a) 2x Three Stop Snatch Pulls. Up&down.  AHAP

1b) 5x Heaving Snatch Balance w/ 3sec hold in the bottom.  Med-Light. Focus on speed to rock-bottom.

Cond

3 RFT of…

3x MUp or 6x C2B

6x Clapping pushup or 6x CF Pushup

9x OHS @115/75#

100m SPRINT

CFV Friday WOD… TBA

Standard

141217 – Switch Flipped

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BBG

1) 7min.  1x High Pull (from floor) + 1x Hang Snatch (power position) – work to a max complex for the session (no more than 5 heavy attempts)

2) 7min.  1x Hang Clean (power position) + 1x Front Squat + 1x Jerk – work to a max complex for the session (no more than 5 heavy attempts)

BB Cycling

E2MOM.  2xME UB Cleans (full squat – from the floor) @ 80% (of max Clean)

Strength – E2MOM for 3 sets each alt.

1a) HBBS – 5x @80%, 5x @85%, ME @90%

1b) Bench Press 5x.  Work up to a heavy 5RM for the day…and don’t break anything Doc.

Cond

EMOM for 10min

Even – 50m ME SPRINT!!!

Odd – 100m ME SPRINT!!!

Walk back to box as rest.  If it takes longer than a minute to get back, no problem, but be sure you are giving 100% MAXIMUM EFFORT each sprint.

 

CFV Wed WOD

***No noon class Wednesday***

“Double Dutch”

100x DUer

5x rds of “Cindy”

80x DUer

4x rds of “Cindy”

60x DUer

3x rds of “Cindy”

40x DUer

2x rds of “Cindy”

20x DUer

1x rd of “Cindy”

 

Standard

141215 – Old-School

 

BBG

1) 10min to est 1x Snatch from blocks (just above knee) – work to a max single for the day (no more than 5 attempts),

2) 10min to est 1x Clean from blocks (just above knee) + Jerk – work to a max single for the day (no more than 5 attempts)

BB Cycling

E2MOM for 2 sets ME UB Snatches (full squat – from the floor) @ 80% (of max Snatch)

Strength – alt E2MOM for 3 sets each

1a) 3x Front Squats – work to a 3rm

1b) 5x Tempo (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) + ME UB Kipping (or strict w/ no tempo) Ring Dips

Conditioning

3RFT

30sec handstand hold

10x Thruster @115/75#

5x Hang power snatch

 

CFV Monday WOD

Back Squat

5x  @ 40%

5x @ 50%

5x @ 60%

then… Partner-WOD

for time…

50x Pullup

100KBS

150x situp

200x DUer

*One person working at a time.

Standard