CFM: Saturday, August 26th, 2017

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

CFM: Saturday, August 26^th, 2017

Warm-up: 2 Rounds

1-Minute Jump Rope

10 PVC Pass Throughs

5 Push-ups

Pre-Game: 7-Minutes

2 Power Clean & Jerks

3 Pull-ups

6 Switches

Workout: 4 Rounds

10 – 8 – 6 – 4 – 2

Power Clean & Jerks*

Between Each Round:

200M Run

10 Weighted Pull-ups (15/10)**

M (135 / 155 / 185 / 205 / 225)

W (85 / 95 / 115 / 125 / 135)

Ending With:

Run Little Loopy (or 800M)

10 Power Clean & Jerks (185/115)

* Missed Jerk = 5 Burpees

**Dumbbell or 14/10 Wallball

Strength: Clean Up

That was enough

Core: 3 Rounds

20 Long Sit-ups

40 Bicycles

WOD: Tuesday, December 10th, 2024

Warm-up: Group Dynamic

Jumping Jacks – 30 Reps
Sumo Inchworm Push Ups – 5-4-3-2-1 Reps
Banded Shoulder Stretch – 1 Minute per side

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Pre-Game: 4 Rounds

Run to the end of the driveway
3 Power Snatches (ascending weights)
:15s Handstand Hold OR Plank on hands

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Workout: For Time

3 Rounds

200 Meter Run
8 Strict Handstand Push Ups
8 Power Snatches (105/75)

-Then-

3 Rounds

200 Meter Run
8 Strict Handstand Push Ups
16 Alt DB Snatches (50/35)

*RX+: 8 PS (135/95) OR 6 Wall Facing HSPU

*CRX: 8 PS (135/95) AND 6 Wall Facing HSPU

*HSPU Scaling Options:

Scale Reps or Distance with ab-mats
Hand Release Push ups (12 Reps)
Med-Ball Push Press (16 Reps)

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Cardio Option: For Time

3 Rounds

200 Meter Run
8 Strict Handstand Push Ups
16 Rage Balls (20/15)

-Then-

3 Rounds

200 Meter Run
8 Strict Handstand Push Ups
16 Alt DB Snatches (50/35)

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Core: 4 Rounds

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

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