CFM: Wednesday, July 26th, 2017

Posted July 25, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Wednesday, July 26^th, 2017

Warm-up: 2 Rounds

40 Mountain Climbers

20 Jumping Jacks

10 Push-ups

Pre-Game: 5-Minute EMOM

25 Double Unders + 3 Clean & Jerks (95/65)

Then warm up your Clean & Jerk to the Workout Weight

Workout: 4 Rounds

4-Minutes Work / 1-Minute Rest

400M Run

8 Power Cleans (155/95)

Max Shoulder to Overhead (Score)

Strength: 20-Second Max Efforts

2 Attempts at Each

Bike – Roll Allowed

Row – Roll Allowed

Switches

Core: 4 Rounds

16 Evil Wheels

16 Muffin Toppers

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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