Sunday, January 18 – Saturday, January 24

Posted on January 18, 2015 by Anna Follman
Sunday, January 18 – Saturday, January 24

Some of the CFEP crew representing at the Freeze Fest CrossFit competition last Saturday

Sunday, January 18 – No Class

 

Monday, January 19 

Strength: Overhead Squat

  • 5×2

WOD: 20 Minute EMOM

Even Minutes:

  • 5 Power Clean (93/135)
  • 5 Push Press (93/135)

Odd Minutes:

  • 10 KB Swings (35/55)
  • 10 KB Sumo Deadlift High Pull (35/55)

 

Tuesday, January 20 

WOD: Row + “Cindy” + Row

Buy-In

  • 500M Row

“Cindy” 20 Minute AMRAP (compare to 5/6/14 & 10/28/13)

  • 5 Pull-Ups
  • 10 Push-ups
  • 15 Air Squats

Buy-Out

  • 500M Row

 

Wednesday, January 21

Strength: Front Squat

  • 5×5

WOD Part 1: 50 ft. Sled Push

  • 4 sets

WOD Part 2: For Time

  • 1,000M Row

WOD Part 3: Max Effort

  • Double Unders/Single Skips

*You have 5 minutes to find maximum effort

 

Thursday, January 22

Strength: Push Press

  • 5×4

WOD: 17 Minute AMRAP (compare to 5/8/14 &  11/23/13)

  • 40 Burpees
  • 30 Snatch (43/75)
  • 30 Burpees
  • 30 Snatch (73/135)
  • 20 Burpees
  • 30 Snatch (98/165)
  • 10 Burpees
  • 30 Snatch (120/210)

*You must change your own weights

 

Friday, January 23

Strength: Clean + Jerk

  • Establish a 1 Rep Max

WOD: Ladder

  • 3 Clean + Jerk (93/135)
  • 3 Toes to Bar
  • 6 Clean + Jerk (93/135)
  • 6 Toes to bar
  • 9 Clean + Jerk (93/135)
  • 9 Toes to bar
  • 12 Clean + Jerk (93/135)
  • 12 Toes to bar
  • 15 Clean + Jerk (93/135)
  • 15 Toes to bar
  • 18 Clean + Jerk (93/135)
  • 18 Toes to bar

 

Saturday, January 24

WOD: 7 Rounds for Time

  • 20 Wall Balls to 11 ft. & 12 ft. mark  (14/20)
  • 50 Ft. Bear Crawl
  • 20 Box Step-Ups (20″/24″)
  • 50 ft. Inch worm push-up

*Mobility work

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