Sunday, June 28 - Saturday, July 4

Sunday, June 28 - No Class

 

Monday, June 29

Strength: Strict Press

  • Establish a 1 Rep Max

WOD: 21 Minute EMOM

Minute 1

  • 15 Back Squats (63/95)

Minute 2

  • 12 Push Press (63/95)

Minute 3

  • 9 Bar-Facing Burpees

 

Tuesday, June 30

Strength: Snatch

  • 5x2

WOD: 17 Minute AMRAP

  • 12 Hang Power Snatch (53/75)
  • 24 Box Jumps (20"/24")
  • 400 M Run

 

Wednesday, July 1

Strength: Front Squat

  • 5x3 Minute EMOM @ 75% of 1RM

WOD: For Time

"Josh" (compare to 10/24/14)

  • 21 Overhead Squat (63/95)
  • 42 Pull-Ups
  • 15 Overhead Squats (63/95)
  • 30 Pull-Ups
  • 9 Overhead Squats (63/95)
  • 18 Pull-Ups

*17 minute time cap

 

Thursday, July 2

Strength: Deadlift

  • 1x5, 2x3, 3x2

WOD: 5 Rounds for Time

  • 10 Deadlift (123/185)
  • 20 Wall Balls (14/20)
  • 30 Double Unders

 

Friday, July 3

WOD Part 1: For Time

  • 1,000M Row

WOD Part 2: Sled Push

  • 4x50 ft.

WOD Part 3: 7 Minute Ladder

1-1, 2-2, 3-3...

  • Cluster (83/115)
  • Rope Climb

 

Saturday, July 4 - Happy Independence Day

CFEP and CFPL are CLOSED. Enjoy your holiday weekend!

Posted on June 28, 2015 .