CFM: Wednesday, March 1st, 2017

Posted February 28, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Wednesday, March 1^st, 2017

Warm-up: 2-Minute Jump Rope

Then get Ready to Squat

Strength: Back Squat (10-Minute Cap)

Work up to 2 Singles @ 85% of 1RM

Workout: 30 – 20 – 10

Deadlifts (225/135)

Handstand Push-ups

Between Rounds:

500M Run or Row

Extra Fun: Hang Squat Snatch

Work up to a Heavy but Lovely Lift

Core: 4 Rounds

15 Hollow Rocks

15 Long Sit-ups

WOD: Tuesday, March 31st, 2026 (Burpee Day 64)

Group Dynamic Warmup:

Plank – Shoulder Tap Tabata – 2 Minutes
:20s Plank on hands – :10s of Shoulder Taps
Banded Shoulder Stretch – 1 Minute per side

——————————————————————————————————-

Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway
3 Hang Clean and Jerks (ascending weights)
1 Wall Walk

——————————————————————————————————–

Workout: For Time

500 Meter Run

-into-

9 – 7 – 5

Hang Clean and Jerks (115/85)

3 – 2 – 1

Wall Walks

-Then-

500 Meter Run

-into-

5 – 7 – 9

Hang Clean and Jerks (115/85)

1 – 2 – 3

Wall Walks

*CRX: HC&J (155/105) (Same reps as RX)

*Wall Walk Scaling Options:

Scale Reps or distance
Plyo Box Wall Walks (6-4-2 / 2-4-6)
High Plank Step Ups (12-9-6 / 6-9-12)

——————————————————————————————————–

Cardio Option: For Time

500 Meter Run

-into-

9 – 7 – 5

DB Hang Clean and Jerks (50×2/35×2)

3 – 2 – 1

Wall Walks

-Then-

500 Meter Run

-into-

5 – 7 – 9

DB Hang Clean and Jerks (50×2/35×2)

1 – 2 – 3

Wall Walks

——————————————————————————————————–

Core: 4 Rounds

30 Crossbody Mountain Climbers
:30s Side Plank (per side)

Posted in Workout of the Day | Comments Off