5/12-5/17/2014

Hi Guys Jacob and I will be gone all this week as of Wednesday and we will be back on the 28th. Also other news we have Progenex orders in as of Tuesday possibly Monday. There are Extra, so if you would like one please speak with one of the coaches! Last news Update we are doing a Memorial Murph WoD this coming weekend please come and celebrate with a fun workout!




CF 2 Strength

Monday-Paused Back Squat
20 minutes to build to 1 @ 9, drop to 3 @ 9 (load drop) 3 down sets

Tuesday-Bench Press
20 minutes to build ot 1 @ 9, drop to 3 @ 9 (load drop) 3 down sets

Wednesday-Snatch
In 20 minutes: 70%x2, 75%x2x2, 80%x1, 85%x1x3

Thursday-Front Squat
20 minutes to build to 1 @ 9, drop to 3 @ 9 (load drop) 3 down sets

Friday-Clean & Jerk
In 20 minutes: 70%x(1+2), 75%x(1+2)x2, 80%x1, 85%x1x3

Saturday-None




CF 2 Conditioning

Monday-"Nancy"5 rounds for time:
Run 400m
15 overhead squats, 95#/65#

TIMECAP: 20 minutes

Tuesday-AMRAP 10 minutes: 5 deadlifts, 275#
10 toes-to-bar
15 squats

Wednesday-30-20-10 reps for time:Power Clean 115#/75#
Hand Release Pushups

75 double unders after each round

TIMECAP: 15 minutes

Thursday-7 rounds for time:7 hang squat snatch, 95#/65#
7 pullups
7 sit-ups

TIMECAP: 10 minutes

Friday-4 rounds for time:15 burpees
15 thrusters, 115#/75#

TIMECAP: 10 minutes

Saturday-"Murph"




CF 1 Strength

Monday-Paused Back Squat
20 minutes to build to 1 @ 9, drop to 3 @ 9 (load drop) 3 down sets

Tuesday-Bench Press
20 minutes to build ot 1 @ 9, drop to 3 @ 9 (load drop) 3 down sets

Wednesday-Snatch
20 minutes of practice. More advanced athletes should be working up to moderately heavy weight from the floor.

Thursday-Front Squat
20 minutes to build to 1 @ 9, drop to 3 @ 9 (load drop) 3 down sets

Friday-Jerk
20 minutes of practice. More advanced athletes should be working up to moderately heavy weight from the rack.

Saturday-None




CF 1 Conditioning

Monday-5 rounds for time:Run 400m
15 overhead squats or Goblet squats

TIMECAP: 20 minutes

Tuesday-AMRAP 10 minutes: 5 deadlifts
10 toes-to-bar OR knees-to-chest
15 squats

Wednesday-30-20-10 reps for time:Dumbbell Hang Power Clean
Pushups

75 double unders OR 150 single unders after each round

TIMECAP: 15 minutes

Thursday-7 rounds for time:7 dumbbell hang power snatch
7 pullups OR ring rows
7 sit-ups

TIMECAP: 10 minutes

Friday-4 rounds for time:15 burpees
15 thrusters

TIMECAP: 10 minutes

Saturday-"Murph"