WOD:

Session A:

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) Every 3:00 x 6 sets:

Odd – 20/15 Calories Ski Erg + 15 Double Dumbbell Overhead Squats 50/35 + 5 Ring Muscle-ups

Even – 20 Wall Balls 30/20 + 15 Dual Dumbbell Overhead Lunges 50/35 + 5 Bar Muscle-ups

If there is space, feel free to do the Lunges in 2 x 25ft out and back sections as has been programmed in the Open in past year. Looking for around a minute of rest for each piece. Scale as needed.

3) Strict Pull-ups: 5 sets of 5

Rest 2-3 minutes between sets. Heavy as possible.

Session B:

1) 3 rounds @ 70-80%:

1000m Bike Erg

20 Push-ups

500m Bike Erg Standing

10 Strict Ring Dips

Scale as needed.

2) Kettlebell Windmills: 5 sets of 5/side

Rest 90-120 seconds between sets. Focus on positioning first, loading second.

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.