WOD:

1a) 0:00 – 3:00 – Every 45 seconds x 4 sets:

2 Snatch Pull +

2 Hip Snatch Jump +

2 Tall Power Snatch

Keep this light and use this as positioning and warm-up work.

1b) 3:00 – 6:00 – Every 45 seconds x 4 sets:

2 Snatch Pull +

2 Hip Snatch Jump +

2 Tall Snatch

Same as above except you’re pulling into a full Squat on the Tall Snatch. Add a little loading as deemed fit.

1c) 7:00 – 17:00 – Every 1:15 x 8 sets:

Snatch Pull +

Low Hang Power Snatch +

Tempo Overhead Squat +

Low Hang Snatch +

Tempo Overhead Squat

This is a pretty large complex today. Loading will be a little lighter than weeks past, but goal is to still build as heavy as deemed fit for the given stimulus.

1d) 18:00 – 21:00 – Every 20 seconds x 9 sets:

1 Snatch

Pick a fixed weight that is tough but you’re confident in hitting every rep. All reps full Squat.

2) AQAP:

40 Front Rack Box Step-ups 95/65 @ 24/20

30 Shoulder-to-Overhead 95/65

20/side Single Arm Dumbbell Overhead Squats 50/35

Box Step-ups are alternating, always scale loading over range of motion. For the Single Arm Squats perform all reps on 1 side before switching to the other.

Extra Work:

3) Ring Muscle-up Practice:

A – 3 sets of 5 Foot/Toe Assisted Ring Muscle-up Transitions

B – 3 sets of 8-10 Ring Swings

C – 3 sets of 10 Strict Pull-up

Use assistance as needed. Rest 90-120 seconds between sets. Perform all 3 sets of each movement before moving to the next.

4) Pause Bird Dog Bench Row: 4 sets of 8/side

Rest 90-120 seconds between sets. Pause at the Chest for 2-3 seconds each rep. Focus on positioning and activation over loading.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

An oldie, but a goodie…while a lot has changed in CF since we originally opened in 2010 we still strongly believe a well balanced CF program accompanied by a person who is willing to learn progressions and movements one step at a time makes for the best bang for your time for developing full body strength and fitness.