Tuesday, May 22, 2012


 

Strength

Snatch complex

 

Conditioning

5 Rounds for time of:

12 Wall ball (20#/14#)

12 Sotts press

Monday, May 21, 2012


 

Rest / Make-up / Mobility

Sunday, May 20, 2012

 

Volume training

 

Conditioning

8 Rounds for time of:

8 Pull ups

8 Burpees

8 Toes to bar

8 Box jumps

Saturday, May 19, 2012


 

CLASSES CANCELLED FOR COMPETITION

Friday, May 18, 2012


 

Rest / Make-up / Mobility

Thursday, May 17, 2012


 

Skill / Strength

Squat snatch

Squat clean & jerk

 

Conditioning

4 Rounds for time of:

250m Row

10 Squat clean thrusters (95#/65#)

Wednesday, May 16, 2012

 

Volume Training

 

Conditioning

For total time:

Run 400m

Rest 2 minutes

Row 500m

Rest 2 minutes

Run 400m

Rest 90 seconds

Row 500m

Rest 90 seconds

Run 400m

Rest 60 seconds

Row 500m

Tuesday, May 15, 2012


 

Skill / Strength

Power snatch

Power clean & jerk

 

Conditioning

“Elizabeth”

21-15-9 reps of:

Squat cleans (135#/95#)

Ring dips

Monday, May 14, 2012


 

Rest / Heal / Make-up / Mobility

Sunday, May 13, 2012

Happy Mother’s Day CFPV Moms!

 

 

Conditioning WOD #1

3 Rounds for time of:

15 KB swings (55#/35#)

30 Double unders

 

Volume Training

 

Conditioning WOD #2

AMRAP in 5 minutes of:

30 Walking lunges

15 Sit ups