Just what the doctor Rx'd Workouts
Need a training program?
We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!
Training programs-
Performance Workout
A.
Three sets, not for time, of:
Bar Muscle-Ups x 3-5 reps
Kettlebell or Dumbbell Snatch x 5-7 reps each arm
Double-Unders x 30-40 repsB.
Three rounds for time of:
15 Power clean (60/35 kg)
10 Pull-Ups
300 Meter Run -
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Performance Workout
A.
Take 20 minutes to build to today’s 1-RM Power CleanB.
Complete rounds of 21, 15 and 9 reps for time of:
Kettlebell Swings (32/24 kg)
Push-Ups
Pull-Ups -
Clean complex 6x2 hang power clean+ front squat +jerk Strength
Clean complex 6x2 hang power clean+ front squat +jerk
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Warm up Workout
10 minute partner kettle bell swing
30 swings per minute
While one partner is working the other is resting
Penalty: If you do not finish the 30 swings in the minute, you must complete 5 burpees -
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CFPORVOO WOD 9.12.2015 Workout
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