CFM: Wednesday, August 9th, 2017

Posted August 8, 2017 by Dan Epstein & filed under Workout of the Day.

CFM: Wednesday, August 9^th, 2017

Warm-up: 2 Rounds

1-Minute Jump Rope

12 Back Rolls

8 PVC Pass Throughs

Pre-Game: 6-Minute AMRAP

10 Overhead Lunges (45/35)

10 Wallballs (14/10)

Walk Between Exercises

Workout: 4 Rounds

300M Run

5 – 4 – 3 – 2 – 1

Bar Facing Burpees

Power Snatches

M (75 / 95 / 115 / 135)

W (55 / 65 / 75 / 85)

Strength: 7-Minute EMOM

Behind the Neck Push Press (Snatch Grip)

5 Reps at your Final Workout Weight

Core: 4 Rounds

20 Leg Overs

40 Second Weighted Plank (25/15)

WOD: Saturday, May 11th, 2024 (Burpee Day 103)

Warm-up: Group Dynamic

2 Minutes of movement
:20s of high knees, lateral hops, air squats
Couch Stretch – 1 Minute per side

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Pre-Game: 4 Rounds (12 Min Cap)

Run to the end of the driveway
5 Squat Snatches (ascending weights)

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Workout: For Time

400 Meter Run

-into-

3 Rounds

45 Double Unders
5 Squat Snatches (115/85)

-Then-

200 Meter Run

-into-

3 Rounds

15 Box Jumps (24”/20”)
5 Squat Snatches (115/85)

-Then-

400 Meter Run

*RX+: 5 Squat Snatches (155/105)

*CRX: 3 Squat Snatches (185/115) / 15 BJ (30”/24”)

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Cardio Option: For Time

400 Meter Run

-into-

3 Rounds

45 Double Unders
10 Atomic Sit Ups (25/15)

-Then-

200 Meter Run

-into-

3 Rounds

15 Box Jumps (24”/20”)
10 Atomic Sit Ups (25/15)

-Then-

400 Meter Run

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Strength: Pause Bench Press

4 Sets

Establish a 3 Rep Max Pause bench press across 4 sets

*FULL pause at the chest

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Core: 4 Rounds

20 Weighted Reach the Ceilings (25/15)
20 Kick the Ceilings

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