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Archive for WODS

  • June 20, 2021
  • By CFTC
  • Comments Off on 6/21/21
  • in WODS

6/21/21

Drawing (7)

Lift Form Review/Mobility

Snatch Pull - 3x5 @ 85%, 3-Position Squat Snatch (floor, knee, mid-thigh) - 5x1 @ 65% (of squat snatch), 2 Power Jerk + 1 Split Jerk - 5x1 @ 65% (of split jerk or highest), Sit-up - 3x20 (optional)

“Ingrid” For Time: 10 Rounds, 3 Snatches (135/95), 3 OTB Burpees (Bar Facing)

 

  • June 18, 2021
  • By CFTC
  • Comments Off on 6/19/21
  • in WODS

6/19/21

Drawing (9)

"Juneteenth", In Partners For Time (run together, split the reps): 6 Rounds, 400m Weighted Run (35/25), 19 DB Hang Squat Cleans (2x35/25), 18 Devil Presses, 65 Sit Ups

 

 

  • June 17, 2021
  • By CFTC
  • Comments Off on 6/18/21
  • in WODS

6/18/21

Drawing (7)

Lift Form Review/Mobility

Squat Clean + 2 Front Squat + Split Jerk - 5x1 @ 60% (of Squat Clean), Front Squat - 1x5 @ 60% and 65%, 1x3 @ 70%

For Time: Buy In 100 DUs, 5 Rounds, 5 Deadlifts (315/225), 10 HSPUs, 15 Box Jump Overs (24/20), Buy Out 100 DUs

 

  • June 16, 2021
  • By CFTC
  • Comments Off on 6/17/21
  • in WODS

6/17/21

Drawing (7)

Lift Form Review/Mobility

4 x 350m Ski, w/1 Min Rest, Good Mornings - 3x8 (light)

AMRAP 15: Ski 500/400m, 20 Wall Balls (20/14)

 

  • June 15, 2021
  • By CFTC
  • Comments Off on 6/16/21
  • in WODS

6/16/21

Drawing (7)

Lift Form Review/Mobility

Snatch Pull - 80% 3x3 @ 95%, Squat Snatch + OHS - 5x1(1+2) @ 60% (of snatch), Snatch Push Press - 3x5 @ 60%, Planks - 3x1 min

Every :90 x6 w/ :30 of Rest: Run 200m, 10 KB SDHP (62/44), American KB Swings for Reps

 

  • June 14, 2021
  • By CFTC
  • Comments Off on 6/15/21
  • in WODS

6/15/21

Drawing (7)

Lift Form Review/Mobility

Back Squat - 1x10 @ 55%, 1x8 @ 60% and 65%, 1x5 @ 70%, Strict Press - 3x8 @ 60%

AMRAP 12: 30 DB Steps Ups (ec 50/35x2 on 24/20), 30 C2B Pull Ups, 30/22 Cal Row

 

  • June 13, 2021
  • By CFTC
  • Comments Off on 6/14/21
  • in WODS

6/14/21

Drawing (7)

Lift Form Review/Mobility

Hang Power Snatch - 60% 5x2, Hang Power Clean + Power Jerk - 60% 5x1(2+2), 3x15 Sit Ups, KB Swings (Starting Catalyst's General 8 Week Cycle Strength Program)

“Grettel” 10 Rounds for Time: 3 Clean-and-Jerks (135/95), 3 Burpees OTB (Bar Facing)

 

  • June 11, 2021
  • By CFTC
  • Comments Off on 6/12/21
  • in WODS

6/12/21

Drawing (9)

For Time: Run 1200m, 21 Deadlifts (225/155), Run 800m, Rest 1:30, 21 Wall Balls (30/20), Run 600m, 21 Deadlifts, Rest 1:30, Run 400m, 21 Wall Balls, Run 200m

 

 

  • June 10, 2021
  • By CFTC
  • Comments Off on 6/11/21
  • in WODS

6/11/21

Drawing (7)

Lift Form Review/Mobility

Max Make Up OR EMOM 20: 1. 10 Ring Dips, 2. 8 Double KB Front Squats, 3. 200m Sprint Run, 4. Rest

"Open 16.3" AMRAP 7: 10 Power Snatches (75/55), 3 Bar Muscle Ups (6 C2B/PU/RR)

 

  • June 9, 2021
  • By CFTC
  • Comments Off on 6/10/21
  • in WODS

6/10/21

Drawing (7)

Lift Form Review/Mobility

Max Bench Press - Suggested Reps, 5@50% 3@65%, 2@75%, 1@85%, 1@95%, 1@102%, 1@105%

AMRAP 15: Walking Single DB Goblet Lunges (25m Down), Bear Crawl (25m Back), Burpee Broad Jump (25m Down), 20 Single DB Hang Power Cleans (10 each arm)

 

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