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: Tuesday, December 3rd, 2024

Warm-up: Group Dynamic

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

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Pre-Game: 4 Rounds (12 Min Cap)

1 Minute Row/Ski/Bike
3 Hang Power Snatches (ascending weights)
1 Wall Walk

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Workout: AMRAP x 20 Minutes

2 Wall Walks
6 Hang Power Snatches (115/85)
36 Double Unders

*Every 4 Minutes (not including 0:00) complete:

(12/8) Calorie Row/Ski OR (12/8) Calorie Bike

*CRX: 4 Hang Power Snatch (135/95)

*One score: total # of rounds + reps completed in 20 minutes

*Wall Walk Scaling Options:

Scale Reps or Distance
Plyo Box Wall Walks (4 Reps)

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Cardio Option: AMRAP x 20 Minutes

2 Wall Walks
12 Hang DB Snatches (50/35) * 6 per side
36 Double Unders

*Every 4 Minutes (not including 0:00) complete:

(12/8) Calorie Row/Ski OR (12/8) Calorie Bike

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Core: 4 Rounds

30 Bicycle Crunches
:30s Hollow Hold

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