Just what the doctor Rx'd Workouts
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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-
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WOD 13/08/2014 Workout
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CFC 8.12.14 Workout
Posted on August 12, 2014
8.12.14 Tuesday
Event Date: August 12, 2014Warm Up
(Hip Mobility)
1min Band Squat
1min Single leg Flexion L/R
1min Hip External Rotation on Box
10 Wall Squats
10 Goblet Squats
10 PT
10 GM
Strength
10min EMOM
6 Ring Dips ODD
8 HRPUs EVEN
Before starting WOD do Burgener Warm Up
WOD
20min EMOM
2SDL+2PS @77% of PS 1RM (odd)
6 Tire Flips(even)
(10 burpee penalty per round)
Cash Out
50 Air Squats using MedBall (reference)
3x1min Plank
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8Min AMRAP Workout
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Drop Snatch-High Hang Snatch-Snatch Strength
Every 30 seconds, for 15 minutes (10 sets of each) perform the following:
Interval 1 (30s) – Drop Snatch x 1 rep
Interval 2 (60s) – High Hang Snatch x 1 rep
Interval 3 (90s) – Snatch x 1 repPerform all movements at 70-75% of your 1-RM Snatch. Same as last week, try to increase the load a little bit. If you aren’t confident performing a drop snatch with 70%, modify the movement to a Snatch Balance and allow yourself to dip and drive a bit.
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Hang Squat Clean & C2B Workout
Complete as many reps as possible in 4 minutes of:
1 Hang Squat Clean
1 Chest-to-Bar Pull-Up
2 Hang Squat Cleans
2 Chest-to-Bar Pull-Ups
3 Hang Squat Cleans
3 Chest-to-Bar Pull-Ups
4 Hang Squat Cleans
4 Chest-to-Bar Pull-Ups
. . . Etc.
Men = 205 lbs, Women = 135 lbs.Rest exactly 8 minutes, and then:
Complete as many reps as possible in 4 minutes of:
1 Hang Squat Clean
1 Chest-to-Bar Pull-Up
2 Hang Squat Cleans
2 Chest-to-Bar Pull-Ups
3 Hang Squat Cleans
3 Chest-to-Bar Pull-Ups
4 Hang Squat Cleans
4 Chest-to-Bar Pull-Ups
. . . Etc.
Men = 155 lbs, Women 105 lbsRecord the amount of rounds for the two combined.
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