Sunday Core and Make Up Day

Crossfit WOD – “Deadlift”

Heavy Day Deadlift
5-3-3-2-2-1-1-1

                                   

 

Make Up Day

Rower Pike Ups and….. Flying Ice Climbing????? Never know what you’re going to see on a Thursday at CFF!?!?!

Crossfit WOD – “Johnny”

“JOHNNY”

1,200 Meter Run
Directly into…
3 Rounds:
19 Toes to Bar
87 Double-Unders
7 Hang Power Snatches (135/95)
Directly into…
Cashout: 1,200 Meter Run

 

 

Black and Blue!

Skill Work:

Strict HSPU 5 sets
13% of Benchmark
11% of Benchmark
9% of Benchmark
7% of Benchmark
5% of Benchmark

If you do not have Strict HSPU, then feet on a box and do 3 Sets, resting as needed between:
Set #1 – 18% of Benchmark Total Reps + 15 Strict Dumbbell Presses
Set #2 – 15% of Benchmark Total Reps + 12 Strict Dumbbell Presses
Set #3 – 12% of Benchmark Total Reps + 9 Strict Dumbbell Presses

CrossFit WOD – “Black and Blue”
5 Rounds For Time:
10 Power Cleans (135/95)
10 Burpees

Compare to:
Feb 2017, Oct 2015Aug 2014Oct 2012Aug 2012

ALL the awesome burpee hair today!

Blurring the lines on being faster than the camera on those Cleans!

 

Thrusters and Backwards Jackie – “Eikcaj”

With a 7:00 Running Clock:
Build to an 8RM Thruster (from the ground)

Following, between the minutes of 7:00-12:00, complete:
2 Sets of 5 Thrusters @ 85% of today’s 8RM

 

“Eikcaj”

1 Round:
30 CTB Pull-Ups
50 Thrusters (45/35)
70/50 Calorie Row

 

Sunday Make and Core Day

 

Crossfit WOD – “Jailbreak”

PAUSE FRONT SQUAT

On the Minute x 10:
1 Pausing Front Squat

There are two pauses in today’s squat:
Parallel
Bottom Position

Set #1, 1 Rep @ 45% of 1RM Front Squat
Set #2, 1 Rep @ 50% of 1RM Front Squat
Set #3,  1 Rep @ 55% of 1RM Front Squat
Set #4,  1 Rep @ 60% of 1RM Front Squat
Set #5,  1 Rep @ 65% of 1RM Front Squat
Set #6,7,8,9 and 10, 1 Rep @ 70% of 1RM Front Squat

“Jailbreak” Part #1
AMRAP 10:
3 Bar Muscle-Ups
5 Front Squats (165/110)
7 Burpee Box Jump Overs (24/20)

— Rest 2:00 —

“Jailbreak” Part #2
35 Burpee Pull-Ups for Time

Make Up Thursday

Crossfit WOD – “Gwen”

Power Clean + Push Jerk
On the Minute x 10:
1 Power Clean + 1 Push Jerk
Climb in weight across the 10 sets

“Gwen”
15-12-9:
Unbroken Clean and Jerks
Athletes choice on loading.

Compare to:
October 2015
April 2013
October 2012
April 2012

Efficient barbell cycling can make “Gwen” a whole lot easier and possibly allow for more weight. 1.) Always HOOK Grip 2.) Keep the bar close 3.) Retrace your bar path 5.) Smooth is fast and fast is smooth. Here are two example of clean and jerk cycling with two different set or resting positions.