Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Front Squat – 15 mins to hit a 1RM Fitness: Front Squat – 15 mins to work in sets of 3 to hit an RPE of 8/9 [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Warm up the Power Snatch – work to 25% above WOD weight for a single Fitness: Power Snatch – work up with triples Part 2 [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Handstand PU progressions and warm-up the deadlift Part 2 – Conditioning: “Diane” [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Squat 5-5-3-3-3 to work to a heavy set of 3, shoot for an 8/10 RPE Part 2 – Conditioning: [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Clean 7×2 climbing in weight, shoot for the final double being around 90% Fitness: Power clean 7×2 Climbing in [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Tabata squat test – do two 20s intervals with 1 min of rest between, score is most squats done in one of [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Power Clean singles – work to 25% above WOD weight Fitness: Power Clean triples work to slightly heavier than WOD [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: 5x of 3-Position Snatch (1 power position snatch + 1 hang from knee + 1 snatch) climbing in weight each round if possible [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance: Front Squat – 2-2-2-2-2 Fitness: Front Squat 8×2, climbing in weight – try to hit an RPE of 8/9 Part 2 [...]
Warm-up & Mobility: 15 Minutes Part 1 – Skill/Strength: Performance and Fitness: Review skills and warm up Deadlift Part 2 – Conditioning: CF Mainsite WOD 160909 Performance: For time: [...]
