WOD / Events

Strength:

E3MOM 21
Power Clean + Hang Power Clean
Set 1: 75%
Set 2: 80%
Set 3: 80%
Set 4: 85%
Set 5: 85%
Set 6: 85%+
Set 7: 85%++

Percentages based on 1RM power clean.

Conditioning:

For Time
30 Suitcase Step-Ups (50/35)(35/20)
5 Strict Handstand Push-ups (Fx: Kipping)
20 Suitcase Step-Ups (50/35)(35/20)
10 Strict Handstand Push-Ups (Fx: Kipping)
10 Suitcase Step-Ups (50/35)(35/20)
15 Strict Handstand Push-Ups (Fx: Kipping)

Time Cap: 15:00 minutes.

REMINDER
Flex on the Mall is this Saturday! Come support all the CFR7 and BCF teams competing!


Strength:

Beginners: Rope Climb Technique
RX+: 12 Legless Climbs for time
RX: 12 Climbs for time
Fx: 8 Climbs for time

Conditioning:

AMRAP 21
50/40 Calorie Row
40 Russian Kettlebell Swings (32/24)(24/16)
30 Box Jumps (24/20)
20 Dumbbell Power Snatches (50/35)(35/20)
10/7 Ring Muscle-Ups, (Fx: 10 Chest-to-Bar Pull-Ups)

Strength:

E2MOM 16
1 Push Press + 2 Push Jerks (ME)

From ground or rack.

Conditioning:

3 Rounds of
AMRAP 3
10 Burpees over the Bar
10 Thrusters (95/65)
10 Toes-to-bar
Rest 3:00

Start where you left off each round.

Overview of the Week

Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:

Deadlifts
Shoulder-to-Overhead Complex
Rope Climbs
Power Clean Complex
Back Squats
Snatch Complex
Strict Gymnastics

Strength:

Deadlift
4 @ 75-80%
4×4 @ 80-85%

Rest 2-3 minutes between sets.

Conditioning:

3 Rounds For Time
400 m Run
15 KB Sumo Deadlift High Pull (24/16)
20 In Place KB Goblet Lunge (24/16)

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Clean and Jerk Complex
E3MOM 21

1 Squat Clean + 1 Front Squat + 1 Push Jerk (ME)

5 Rounds
400m Run
20 Toes to Bar (Fx: 15 Toes to Bar)
10 Strict Handstand Push Ups (Fx: 10 Kipping HSPU)

1 421 422 423 424 425 744

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