Sunday, November 6 – Saturday, November 12

Posted on November 6, 2016 by Anna Follman
Sunday, November 6 – Saturday, November 12

Sunday, November 6 – No Class

 

Monday, November 7 No 12:00PM Class at CFEP Today. Feel free to attend 9:30AM at CFPL instead.

WOD: TABATA

  • Row (calories)
  • MB Sit-Ups (14/20)
  • Burpee Box Overs (20″/24″)
  • KB Sumo Deadlift High Pull (35/55)
  • Row (calories)
  • Arch Hold
  • Burpee Box Overs (20″/24″)

*Score is lowest reps for each movement

 

Tuesday, November 8

Strength: Thruster

  • Establish a 1 Rep Max (compare to 6/14/15)

WOD: 45 Reps of Each Movement For Time

“Freestyle Fran”

  • Thruster (63/95)
  • Pull-Up

*You must complete 45 thrusters & 45 pull-ups but reps can be performed however you’d like. For more info on how to strategize read this article here

Olympic Lifting – 6:30PM

  • Tall Snatch – 3×3 (view movement here)
  • Snatch Pull + Power Snatch + Hang Snatch + OHS – 5 sets
  • Snatch Pull w/ 3 second pause at 2 in. off floor, above knee, & hip – 3×3

Accessory Work

  • Back Squat – 1×10 at 60%; 1×8 at 65%, 1×6 at 70%, 1×6 at 75%, 1×6 at 80%
  • Front Squat – 1×5 at 60%, 1×5 at 65%, 1×5 at 70%, 1×5 at 75%

 

Wednesday, November 9

Strength: 10 Minute EMOM

Minute 1:

  • 2 Strict Press at 80% of 1 Rep Max

Minute 2:

  • 30 second Handstand Hold

WOD Part 1: 15 Minute AMRAP

  • 10 Deadlift (163/225)
  • 15 Hand-Release Push-Ups
  • 30 Double Unders

 

Thursday, November 10

Strength: Snatch

  • 5×2

WOD: 12 Minute AMRAP (compare to 1/2/15)

  • 16 Power Snatch (73/115)
  • 16 Pistols (alternating)
  • 10 Power Snatch (73/115)
  • 10 Pistols (alternating)
  • 6 Power Snatch (73/115)
  • 6 Pistols (alternating)

Olympic Lifting – 6:30PM

  • Tall Jerk – 3×3 (view movement here)
  • Power Clean + Hang Clean + Front Squat + Split Jerk – 5 sets
  • Clean Pull w/ 3 second pause at 2 in. off floor, above knee, & hip – 3×3

Accessory Work

  • Back Squat – 1×10 at 60%; 1×8 at 70%, 1×8 at 75%, 1×8 at 80%
  • Front Squat – 1×5 at 60%, 1×5 at 65%, 1×5 at 70%, 1×5 at 70%

 

Friday, November 11 – Veteran’s Day

WOD: 7 Rounds for Time

“Wittman”
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, killed 2/10/10, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

  • 15 KB Swings (35/55)
  • 15 Power Clean (63/95)
  • 15 Box Jumps (20″/24″)

*35 minute time cap.

 

Saturday, November 12

WOD: Chipper For Time

  • 400M Row
  • 40 Wall Balls (14/20)
  • 4 Rope Climbs
  • 300M Row
  • 30 Wall Balls (14/20)
  • 3 Rope Climbs
  • 200M Row
  • 20 Wall Balls (14/20)
  • 2 Rope Climb
  • 100M Row
  • 10 Wall Balls (14/20)
  • 1 Rope Climb

*Join us at 12PM at CFEP for the Fit4Recovery Olympic lifting mock meet fundraiser event! All are welcome and encouraged to attend! Olympic lifting kicks off at 12PM followed by a social hour w/ food, drinks, fitness challenges, raffles, vendors and more! If you plan to donate or purchase food/drinks please bring cash or check.

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