WOD

Overview Of The Week:
Monday:10 Rep Max Back Squats
Tuesday: Clean Complex
Wednesday: Push Press
Thursday: Gymnastics Strength Test
Friday: Power Snatches
Satuday:10 Rep Max Front Squats
Sunday: 10 Rep Max Deadlift

————————————————————

Back Squat
25 mins. to establish 10RM

Buy In: 500m Row
21 – 15 – 9
Wall Balls (20/14)
Toes to Bar (Fx: 15 – 9 – 6)
Cash Out: 500m Row

Easter service at McLean Bible Church at 9:00 a.m. – 8925 Leesburg Pike Vienna, VA 22182 – where CFR7 member David Platt is the Pastor. David and his wife Heather have invited the CFR7 community over to their house after the service for Easter brunch and fun! People can feel free to bring kids…they’ll have an Easter egg hunt for them. Send a Facebook message to Heather Platt for more information/details.

Mark 16:5-7 ⁵ As they entered the tomb, they saw a young man dressed in a white robe sitting on the right side, and they were alarmed.⁶ “Don’t be alarmed,” he said. “You are looking for Jesus the Nazarene, who was crucified. He has risen! He is not here. See the place where they laid him. ⁷ But go, tell his disciples and Peter, ‘He is going ahead of you into Galilee. There you will see him, just as he told you.’”

E3MOM 18

Snatch Pull + Hang Squat Snatch x 3

Set 1: 60%
Set 2: 65%
Set 3: 70%
Set 4: 75%
Set 5: 75%
Set 6: 80%

Percentage based on 1RM Snatch

3 Sets of:
5 Close Grip Tempo Bench press 33×1
16 Single Arm Tempo Dumbbell Row 3002 (8L/8R)
10 Banded Pallof Press 0003

===============================

Front Squat:
4×[email protected]%
1×[email protected]% with 3 second pause at the bottom of each rep

Rest 2-3 mins. between sets. First 45 seconds of rest, perform slow air squats.

“Nancy”
5 Rounds For Time
400 meter Run
15 Overhead Squats (95/65 lb)

=============================== 

3 Rounds
15-20 V-Ups
5-10 Weighted Strict Pull Ups (C2B if possible)
10-15 Paralette Push Ups (3 sec. pause at top of each rep)
200m Run (Easy, recovery pace)

Alternating for 3 Rounds each Station
Every 3:00 for 27:00

Station 1:
10/7 Bike Cals
20 Wall Ball Shots

Station 2:
10/7 Ski Erg Cals
7/5 Bar Muscle Ups, 7 Chest to Bar Pull ups

Station 3:
10/7 Cal Row
10 Power Cleans 155/105, Fx: 135/95

Romans 5:6-10 

⁶ You see, at just the right time, when we were still powerless, Christ died for the ungodly. ⁷ Very rarely will anyone die for a righteous person, though for a good person someone might possibly dare to die. ⁸ But God demonstrates his own love for us in this: While we were still sinners, Christ died for us. ⁹ Since we have now been justified by his blood, how much more shall we be saved from God’s wrath through him! ¹⁰ For if, while we were God’s enemies, we were reconciled to him through the death of his Son, how much more, having been reconciled, shall we be saved through his life!

===============================

E4MOM 20
Deadlift:
Set 1: [email protected]%
Set 2: [email protected]%
Set 3: [email protected]%
Set 4: [email protected]%
Set 5: [email protected]%

Immediately after each set, row 1 minute, easy pace, damper at 3 or less.

AMRAP 15:
30 Double unders
20 Kettlebell Swings 32/24, Fx: 24/16
10 Toes to Bar
5 Strict Handstand Push Ups, Fx: Kipping HSPU

===============================

Back Squat:
[email protected]%
2×[email protected]%
[email protected]%

Rest 2-3 mins. between sets. First 45 seconds of rest, perform slow air squats.

For time:
Run 600 meters
10 S.A. Dumbbell Box Step Ups 50/35, Fx: 35/20 (24/20)
Run 400 meters
20 S.A. Dumbbell Box Step Ups 50/35, Fx: 35/20 (24/20)
Run 200 meters
30 S.A. Dumbbell Box Step Ups 50/35, Fx: 35/20 (24/20)

15:00 Cap

*Athlete can hold dumbbell any style on step ups

===============================

E3MOM 18

5 Power Clean and Push Jerks

Set 1: 50%
Set 2: 60%
Set 3: 60%
Set 4: 65%
Set 5: 65%
Set 6: 70%

Does not need to be touch and go. Percentage based on clean and jerk 1RM

Tabata Fran
Alternating movements for 2 cycles (8:00)
Thrusters 95/65
Pull-ups

Score is total reps

===============================

Overview Of The Week:
Monday: Strict Gymnastics
Tuesday: Power Clean and Push Jerks
Wednesday: Back Squats
Thursday: Deadlifts
Friday:Strict Gymnastics
Saturday: Front Squats
Sunday:Snatch Complex

===============================

3 Rounds
5-10 L-Sit Strict Pull Ups (C2B if possible)
Max Effort Unbroken Push Ups
200m Run (Easy, recovery pace)

AMRAP 21:
With a parner Alternating movemts
21 Cal Row
15 Dumbbell Snatches 50/35, Fx:35/20
9 Burpee Box Jump Overs 24/20

Rx+:Assault Bike

We will be keeping the 9AM WOD on Sundays. We hope you enjoy the earlier option and maximize the Day!

===============================

Strict Press:
3×[email protected]% with 3 sec. descent
2×[email protected]% without tempo

Rest 2 mins. between sets.

For Time:
Cash-in: 400m Run

21-15-9
Front Squat (135/95) (Fx: 95/65)
Russian Kettlebell Swing (32/24) (Fx: 24/20)

Cash-out: 400m Run