CFM: Monday, July 24th, 2017

Posted July 23, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Monday, July 24^th, 2017

Warm-up: 2 Rounds

1-Minute Jump Rope

30 Second Plank

10 PVC Pass Throughs

Pre-Game: 4 Rounds (7-Minute CAP)

7 Atomic Sit-ups

6 Push-ups

5 Snatches (ascending)

Workout: 14-Minute AMRAP

4 Power Snatches (115/75)

8 Hand Release Push-ups

16 Russian Kettlebell Swings (24K/16K)

CRx: 14-Minute AMRAP

2 Squat Snatches (135/85)

4 Handstand Push-ups

8 American Kettlebell Swings (32K/24K)

Strength: Hang Squat Snatches (or Power)

Work to a 1-Rep Heavy

Core: 4 Rounds

20 Plate Rainbows

30 Second Weighted Hollow Rock Hold

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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