Workout of the Day

CF 416 Daily – May 9, 2014

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Skill Progression

OTM x 10

Strict Pull-up – 3 x Chin-up Negative OTM x 5, 8-10 One Arm DB Row OTM x 5

Kipping Pull-up

HS

HSPU

Muscle-up

 

WOD

12 Min AMRAP

10 x Box Jump(24/20)

8 x Push Press(115/75)

6 x Toes to Bar

CF 416 Daily – May 8

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Strength

OTM x 8

Back Squat

3 reps @ 80% of 3RM – check the whiteboard

7 x KB Swing (eye level)(53/35)

*We did this two weeks ago with 80% of your 5RM, so let’s ramp it up a bit

*If you don’t know your 3RM take 70% of 1RM

 

WOD

Barbell Complex (compare to March 30) – view whiteboard

5 sets

Back Squat x 5 reps

Barbell Lunge x 6 reps – 3 each leg

Barbell Step-ups x 6 (20/16) – watch this video

*Increase weight each set

*score is heaviest weight used

*rest as needed between sets

*Increase weight from last time

 

CF 416 Daily – May 7, 2014

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Skill Progression

OTM x 10

Strict Pull-up – 3 x Assisted Pull-up OTM x 5, 8-10 DB Curls OTM x 5

Kipping Pull-up

HS

HSPU

Muscle-up

 

WOD

5 Rounds for time:

10 x Hang Power Snatch (95/65)

15 x Burpee

20 x WallBall (20/14)

CF 416 Daily – May 6, 2014

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Skill Progressions

OTM x 10

Strict Pull-up – 3 x Negative OTM x 5, 8-10 x DB Row OTM x 5

Kipping Pull-up

HS

HSPU

Muscle-up

 

WOD

For time:

30 x KB Swing(53/35)

30 x Sit-up

10 x Deadlift (185/135)

20 x KB Swing

20 x Sit-up

10 x Deadlift

10 x KB Swing

10 x Sit-up

10 x Deadlift

CF 416 Daily – May 5, 2014

Strength

Barbell Bulgarian Split Squat – watch video

10, 10, 10, 10, 10 (5 RT/ 5 LT)

Build in weight

 

WOD

For time:

20 x Thruster (95/65)

Run 1000m

20 x Thruster

CF 416 Daily – May 3, 2014

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WOD

With a partner

20 Min AMRAP

40 x Burpees

30 x Deadlift (135/95)

20 x Front Squat (135/95)

10 x Shoulder to Overhead (135/95)

*One partner works, one partner rests