CF Open 14.1 – You have until 6p Monday (preferably sooner to give us time to validate) to enter your score. If you still need to do the WOD or you are wanting to redo the WOD, you can during class times today as long as you organize and communicate it to your coach.
Olympic lifting class Tuesday with Coach Scott at 6:00pm
No Yoga- Thursday this week.
Strength: : 5×5 Koji Back Squat *Find todays 5 rep Heaviest.
WOD: ” Flipper”
5 Rounds of:
5 Squat Cleans 155/105 135/83 115/63 95/45
12 Box Jumps 24/20 20/12 12/45#
Rest 90 seconds between rounds.
*Team cool down: Coaches choice 5-7 min
Competitors or athletes wanting to improve your Fitness level
Do Strength and WOD like 5x 175/123 15x Bx jumps 15x Burpees
Rest recover 8min then:
18 Min EMOM * Best with a partner
Odd min 10-15 T2Bar “UB” * Work smooth kipping & timing technique,control out put management.
Even min 2x Snatch @ %70 1RM * Add/Scale as needed for stimulus, mechanics
Watt Bike or Row for 6-9 minutes at 65-75%
Run 4x800m rest 1:1
5-3-2 Sumo Dead Lift @ %75:80 1 RM
3x ea side TGU
50m Farmers carry 24/16kg
10 x KB SWings 24/16kg