CFM: Saturday, July 22nd, 2017

Posted July 21, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Saturday, July 22^nd, 2017

Warm-up: 2 Rounds

40 Mountain Climbers

20 Jumping Jacks

10 Rig Squats

Pre-Game: 5 Rounds

3 Thrusters (Ascending Weights)

7 Deadlifts (Same Bar)

30 Double-Unders

Workout: 5 Rounds

300M Unbalanced Farmer’s Carry/Run* (50/35) or (24K/16K)

9 Bar Over Burpees

9 Thrusters (135/85)

CRx: (70/50) and (165/100)

*A Single Dumbbell or Kettlebell carried to the end of the driveway, the run to the 300M-turnaround point and carry it back inside the gym

Cool Down: Little Loopy

Once or Twice

Core: 3 Rounds

25 Rocky Style Sit-ups

50 3-Count Flutter Kicks

WOD: Thursday, May 2nd, 2024 (Burpee Day 94)

Warm-up: Group Dynamic

Group Run – 200 Meters
PVC Pass Through – 10 SLOW Reps
PVC Lat/Shoulder Stretch – :30s per side x3

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Pre-Game: 3 Rounds

Run to the end of the driveway
5 Hang Power Snatches (ascending weights)
3 Strict Toes to Bar OR 5 SLOW Knee Raises

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Workout: For Time

400 Meter Run

-Into-

2 Rounds

15 Box Jumps (24”/20”)
12 Toes to Bar
9 Hang Power Snatches (95/65)

-Then-

400 Meter Run

-Into-

2 Rounds

12 Box Jumps (24”/20”)
9 Toes to Bar
6 Hang Power Snatches (105/75)

-Then-

400 Meter Run

-Into-

2 Rounds

9 Box Jumps (24”/20”)
6 Toes to Bar
3 Hang Power Snatches (115/85)

——————————————————————————————————–

Cardio Option: For Time

400 Meter Run

-Into-

2 Rounds

15 Box Jumps (24”/20”)
12 Toes to Bar
9 DB Hang Snatches (50/35) *per side

-Then-

400 Meter Run

-Into-

2 Rounds

12 Box Jumps (24”/20”)
9 Toes to Bar
6 DB Hang Snatches (50/35) *per side

-Then-

400 Meter Run

-Into-

2 Rounds

9 Box Jumps (24”/20”)
6 Toes to Bar
3 DB Hang Snatches (50/35) *per side

——————————————————————————————————–

Core: 4 Rounds

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

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