Sunday, September 20 - Saturday, September 26

The 1st annual CFEP/CFPL Team Throwdown! 

The 1st annual CFEP/CFPL Team Throwdown! 

Sunday, September 20 - No Class

 

Monday, September 21

WOD Part 1: 5 Rounds for Time

  • 300M Row

*30 second rest in between rounds

WOD Part 2: 3 Rounds for Time

  • 50 Double Unders
  • 25 Wall Balls (14/20)

WOD Part 3: For Time

  • 800M Run

 

Tuesday, September 22

Skill/Strength: Snatch technique/Snatch Drops

WOD: For Time

  • 21 Hang Snatch (63/95)
  • 21 Bar-Facing Burpees
  • 18 Hang Snatch (63/95)
  • 18 Bar-Facing Burpees
  • 15 Hang Snatch (63/95)
  • 15 Bar-Facing  Burpees 
  • 12 Hang Snatch (63/95)
  • 12 Bar-Facing Burpees
  • 9 Hang Snatch (63/95)
  • 9 Bar-Facing Burpees

 

Wednesday, September 23

Strength: Front Squat

  • 5x4

WOD: 21 Minute EMOM

Minute 1:

  • 15 Goblet Squats (35/55)

Minute 2:

  • 12 Push Press (63/95)

Minute 3:

  • 9 Knees to Elbows

 

Thursday, September 24

Strength: Deadlift 

  • 5x5

WOD: 14 Minute Ladder

1-1-1, 2-2-2, 3-3-3, 4-4-4, 5-5-5... 

  • Deadlift (183/275)
  • Box Step-Up (20/24) 
  • Chest to Bar Pull-Up

 

Friday, September 25

Strength: Push Jerk

  • 5x3

WOD: 17 Minute AMRAP

  • 15 Clusters (83/115)
  • 400M Run

 

Saturday. September 26

WOD: 25 Minute AMRAP

  • 20 KB Swings (35/55)
  • 20 PVC Sit-Ups
  • 20 Box Jumps (20"/24")
  • 20 KB Sumo Deadlift High Pulls (35/55)
  • 20 Back Extensions 
Posted on September 20, 2015 .