Daily Workout

0

12.8.17

Friday 12.8.17

 

Strength

Back Squat

  • 5 x 4 @ 68% w/ 6 sec Eccentric

 

EMOM(21)

  1. 35 DU
  2. 12 GHDSU
  3. 100′ Sled Push (45/25)

 

Competitors

Squat Snatch w/ 3 sec Liftoff

  • 5 x 2 @ 75%

 

Squat Clean and Jerk w/ 3 sec liftoff and double pause in jerk

  • 5 x 2 @ 75%

0

12.7.17

Thursday 12.7.17

 

“Pope Steve I”

7 Rds.

  • 7 Cal on anything
  • 7 Wall Balls (30/20)
  • 7 Cleans (115/85)

 

Competitors

Negative Split 2k Row

 

WOD 2

5 Rds.

  • 20 Thrusters (95/65)
  • 10 Strict TTB

0

12.6.17

Wednesday 12.6.17

 

Strength

Back Squat

  • 5 x 1 @ 93% w/ 4 Box Jumps @ 90%

 

“Buffalo Chicken Dip”

  • 150 Walking Lunges w/ Wall Ball (20/14) anywhere over chest

 

Comeptitors

2017 CF Liftoff WOD #3

0

12.5.17

Tuesday 12.5.17

 

Strength

  • 1 RM Jerk

 

“Showlderz”

6 Rds. (add 3 reps each round 3-6-9-12-15-18)

  • Push Press (115/85)
  • Pull-Ups
  • Clapping Push-Ups

 

Competitors

Triple TBT on Bike

  • Score is Cals

0

12.4.17

Monday 12.4.17

 

Strength

Back Squat

  • 3 x 2 @ 83% with 3 sec Eccentric and 6 Max Height Jump Squats

 

“Flame Retardant”

6-5-4-3-2-1

  • Deadlift (405/275)
  • Strict Ring Muscle-Up
  • Burpee Box Jump (30/24)

 

Competitors

21-15-9

  • Strict C2B
  • Deficit HSPU (6″/4″)