Warm Up and Mobility
Gymnastics/Skill
3 RNFT
T2B or K2E Practice
10 x Squat Jump
Open Offseason
2 RNFT
Max Set of Strict T2B + Max Kipping
Max Set of Strict Ring Dips + Max Kipping
Max Height Seated Box Jump
Oly
OTM 6
First 3 Minutes Hang Snatch Pull + Hang Snatch + OHS
Last 3 Minutes
2 – 3 Hang Snatch (Singles)
“Calvin Klein”
AMRAP 12
200m Run
5 x Squat Clean Thrusters 165 / 110
10 x Burpees
**Clear the tracks for the PR Train! That sucker comes through CFRT on a daily basis nowadays!! Great to see all of the improvement at the end of another cycle! You guys and gals are getting STRONG! https://www.youtube.com/watch?v=EfFEW8GpU_Y
Oly work this morning. My squat snatch is super messy. I’ll work on it 😉
Got the movie too which I was excited about. It’s the little things in life.
“Calvin Klein”
3+ 207 (75#)
Tough WOD I was surprised I completed even three rounds.
5am!
Back to Oly, I feel like I hit a couple good reps
“Calvin Klein”
3+210
#115
Maybe I should’ve done a little lighter on the bar but overall I’m happy with what I put out
Good work 5 AM peeps and thank you PJ
Oley: Used 115# and worked on form. Bar path is getting better but depth was an issue today.
Calvin Klein: 4 rds plus the run @ 165#. Shoulders are smoked from this one.
Great work 5amer’s. Thanks for the tips during the Oley session PJ.
Oly – Snatch
Worked on form with 75#, felt pretty good!
“Calvin Klein”
4 rounds flat, 75#
probably should have gone with 85# on this one, but still happy with my weight.. was able to keep moving which is key! Good work little 5am, everyone chickened out on the squat clean thrusters!! 😉 Thanks PJ!
OLY tonight…worked with 95 the whole time to concentrate on the form.
Calvin Klein: 4+50…still having a little trouble running so that slowed me down a bit…this WOD was a burner for sure…
Nice work tonight Jordy and Mike E. way to rock the 7pm! Thanks Mike.
Great work tonight Joe, you pushed hard and moved some good weight!
Oly today to work on form, feeling much better with these movements lately!
“Calvin Klein”- 3+210, this was a good one! 🙂 awesome 4:30 as usual
Thanks Mike!
Movements looking smooth, keep it up. Way to push!
Worked oly today started with 75# and moved to 95# where that got challenging. Need to focus more on snatch work!
“Calvin Klein”
4 + 203 (115#)
Tough wod, running got real tough at the end which is usually my strong part!
Nice job 930! Thanks Sarah!
Worked OLY today. I was nervous about going from PVC to a 15# bar, but I tried to be methodical about it and it worked out fine. Shoulder a little sore today, but in a good way.
“Calvin Klein”
4+202 @ 125# (I did Sqt. Cleans instead of sqt. clean thrusters)
Fun WOD. Really well thought out- as they all are!.
Great shit 4:30! Thanks Mike!
Running and squatcleanthrusters and burpees, oh my.
Light snatch work last night for form. Feels okay but balance on squat snatch is still a little shaky on the catch. Gotta work on tightening everything up.
Actually almost ENJOYED the squat clean thrusters as a “break” from running and burpees! Kept moving though, finished 3 full rounds and got something like 50ish meters after.
Thanks Mike!