Strength
Power Snatch – 2 EMOM For 10 Minutes
—Start @ 80% & add weight as needed. Touch n go is preferred.
Conditioning
For Time
Buy In: 100 Double Unders
8 Rounds
8 DB Snatches 80/45lb
8 T2B
Buy-Out: 100 Double Unders
WOD Notes: Scaling for DU are 250 singles or 50 DU. The WOD starts and ends with 100 DU, so you’re finished after you complete the 2nd set of 100 DU. Take a mental note of how long the DU take each time.
***5:30am class is cancelled due to icy conditions!
Strength
Clean Complex – 5x (1 Hi Hang Sq Cl + 1 Hang Sq Cl + 1 Squat Clean)
—All 5 sets should be between 75-80% of 1RM squat clean
Conditioning
3 Rounds For Time
9 Hang Power Clean 165/105lb
12 Front Squats 165/105lb
15 GI Janes
Assistance
4×10 Back Extensions (weighted)
WOD Notes: Time domain for this WOD is 5-8 min, so approach this as a controlled sprint. Use the same weight for the HPC & Front Squats (55% of 1RM Front Squat).
Strength
Bench Press (Normal Grip) – 5×3
—Start @ 85% & work up to a heavy 3RM
Conditioning
“Nate”
20 Min AMRAP
2 Muscle-Ups
4 HSPU
8 KB Swings 70/53lb
Midline
3xME GHD Sit-up Hold
WOD Notes: Scaling for MU are 4 C2B Pull-ups, 4 Dips Ring/Bar. Scaling for HSPU are 4 Push Press @ 65% 1RM.
Strength
Back Squat – (Deload Week 6) 1×5@65%, 1×5@75%, 2×2@85%, 1×2@95%, 1×1@100%
—After last set, unrack your goal weight & do a walk out, but don’t squat it. Save it for next week.
Conditioning
“Nutrition Challenge Baseline WOD”
20 KB Swings 88/53lb
30 Wall Balls 20/14lb
40 Burpees
1000m Row
—Rest 5 minutes
Air Dyne – 4×60 sec sprints
—Try to cover same distance/calories each set
Tri County Throwdown Week 3 – Our awesome Lady Ragers!
Stacey T. & Tina M. @ 5:30am!
NUTRITION CHALLENGE IS OVER TODAY!!
Conditioning
“The Open Test” – CFNE Competitors WOD
20 Min AMRAP
50 Wall Balls, 20/14
50 Double unders
40 Box Jumps, 24/20 – games standards
40 TTB
30 C2B Pull ups
30 Burpees
20 Cleans, 145/100
20 Jerks, 145/100
10 Snatches, 145/100
10 Muscle ups
WOD Notes: Finishing one round of this WOD Rx’d = beast mode. This is good WOD to prepare for The Open since it combines all the movements that have been in The Open the past few years.
1) Nina from Custom Fit Meals will be in today for you to sample some of the menu.
2) Make sure to weigh-in, get measurements taken, & redo the baseline WOD either today, Monday, or Tuesday. The baseline WOD will be programmed on Monday.
3) Tri County Throwdown is this Sunday at CF Rage! Come out and support our Ragers!
