Friday
CFCS CFW ‘Open’ #2 8 Rounds for time of: 10/8 calorie row 9 Wall balls 20/14lb/ Masters 55+ 14/10lb
CFCS CFW ‘Open’ #2 8 Rounds for time of: 10/8 calorie row 9 Wall balls 20/14lb/ Masters 55+ 14/10lb
WOD 5 two minute rounds of 7 Deadlifts* Max reps Candlesticks Rest one minute between rounds. *deadlift weight is 225/155 or if this is greater than your MAX use 70% of max. Conditioning: 5 minutes of Handstand holds and ‘slow descents’ 3 sets of Bumper Raises x10 Post weight and total reps to the Zen.
Weightlifting/WOD 5 Rounds for time: Double unders 50 reps Snatch (squat) 5,4,3,2,1 (increase load at will, each round) The workout is 5 rounds with the first round havinf 5 Snatches, second round having 4 Snatches…etc. Conditioning, Break up as needed the following: GHD sit ups 50 Hip and Back extensions 50 Scales Front and back
AMRAP in 20 Minutes 3 Power Cleans 135/95lb 5 Pull ups 7 Push ups 9 Squats Post rounds completed to the Zen.
CFWC/CFCS Open 20.1 12 Minute AMRAP 21 Double Unders 15 Toes to bar 9 Handstand push ups Scaled and 55+ 42 Singles 15 Knee raises 9 Hand release Push ups
Weightlifting: 10 rounds for time and more importantly LOAD: 1 Power Clean followed by 3 Front Squats. Use one barbell and NO racks. Scoring will be based first on total load and second on total time. You may add or remove weight at any time during the workout. Total time will be sort of a
WOD 10 rounds for time of: 10 Walking Lunges 10 kettlebell Swings 55/35lb Dropping the bell is a NO rep) 10 burpees Post times to the Zen.
For LOAD and TIME: 30 Power Snatches. Scoring will be based first on total load and second on total time. You may add or remove weight at any time during the workout. Total time will be sort of a ‘tie-breaker’. Conditioning: 3 Rounds of: Ring Crunches x10 Either Reverse hypers x10 or Supermans 20-30 seconds
WOD 20 minute AMRAP 5 Chest to bar pull ups 7 Grasshoppers (left and right is one rep) 10 One legged Squats alternating Post rounds completed to the Zen.