WOD

PAST WODS

Nov

6
Thursday

Foundation

Development

Hang Squat Clean
5×3

Front Squat
5×3

Mastery

Clean
2×1 @ 120%-130% of 1rm snatch
3×1 @ 130%-140% of 1rm snatch

Front Squat
2×2 @ 70%-80% of 1rm back squat
3×1 @ 80%-85% of 1rm back squat

WOD

6 Rounds:
2 front squats (75% of today’s heaviest)
3 burpee box jumps (20″/12″)
Rest 45 seconds

Focus should be on completing each round as fast as possible, with a full 45 seconds of rest between rounds

see comments
5
Wednesday

Foundation

Development

No Foundation!
Just do the Recovery WOD

Mastery

Pause Back Squat
2×3 @ 75%
2×2 @ 80%

WOD

Recovery WOD

Accumulate 250 double-unders

Row 3,000m easy

Accumulate 5 min in bottom of the squat

see comments
4
Tuesday

Foundation

Development

Split Jerk
5×2*

*2 reps = 1 with left foot forward, 1 with right foot forward

Overhead Squat
3×3

Mastery

Jerk
15 min to find 1rm

Snatch-grip push press + Overhead squat
3x (3+2) @ 90%-100% of 1rm snatch

WOD

15 min AMRAP:
15 kettlebell swings (32kg/24kg)
15 pushups
15 GHD situps
15 jumping lunges

see comments

Jumping lunges: Be sure to fully extend the hips at the top of each rep, as shown in the video below:

3
Monday

Foundation

Development

Hang Squat Snatch
5×3

Mastery

Snatch
2×1 @ 80%
3×1 @ 85%

WOD

4 Rounds for Time:
12 Thrusters (60% of Foundation)
Run 100m
12 PS/HPS* (60%)
Run 100m

*Development athletes will perform hang power snatch, Mastery athletes will perform power snatch from the ground

see comments
1
Saturday

Foundation

Yoga!

Come join us for yoga with Victoria, at 8:30 this morning!

WOD

see comments

We won’t have our “normal” classes today — all the coaches are at the Pantheon Games, competing and/or supporting other competitors from CFM!

You can check out a live stream of the Pantheon Games here

Good luck to all of our competitors!

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