May 13th - May 18th
Happy Mother's Day to all the moms out there! This weeks programming was crafted by one of CFFW's own moms, Coach Rae :)
Remember when you see percentages listed, we are running off the recent 1 rep maxes that we established as we build through the strength cycle. Keep up the great work!
Monday:
Strength:
Back Squat
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 65%
5 @ 75%
5+ @ 85%
WOD:
15 MIN AMRAP
5 Bear Complex 135/95
(power clean, front squat, push press, back squat push press)
250m row
Tuesday
Skill / Strength:
2 rounds
Max bar hang
200m farmers carry 50/35
250m row
Max L-sits
200m plate carry 45/25
WOD - 20Min
0 - 2 = burpees
2 - 4 = sit-ups
4 - 6 = ring dips
6 - 8 = lunges (bw)
8 - 10 = Russian twists ( 25/15 )
10 - 12 = Russian KB swings ( 53/35 )
12 - 14 = GTO ( 25/15 )
14 - 16 = T2B
16 - 18 = ring rows
18 - 20 = step ups 24 / 20
** Score Total Reps **
Wednesday
Strength:
Bench
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 65%
5 @ 75%
5+ @ 85%
WOD:
3 Rounds For Time
5 Squat Snatch 95/65
10 Hang Power Snatch 95/65
15 OH Squats 95/65
86 Double Unders
Thursday
Strength:
Thrusters:
3 x 30 Sec max effort (you pick weight)
1:30 rest between sets
(Score is total reps x weight = total pounds moved. Goal is not the highest weight used but a weight athletes can keep moving consistently the whole 30 seconds. 10+ reps per round target)
WOD
"Nicole"
20 Min AMRAP
400m Run
Max - Pull ups
Start next run when you come off the bar
*score is total unbroken pull-ups*
Friday
Strength:
Deadlift
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 65%
5 @ 75%
5+ @ 85%
WOD:
CrossFit Games Open 11.2
15-min AMRAP of:
9 Deadlifts 155/100
12 Push-Ups
15 Box Jumps 24/20
Score rounds + reps
Saturday:
WOD
Relay Race
in teams of 3:
1200m Relay Race (400m per person)
100 burpees
100 wall ball shots 20/14
100 push press 75/55
100 sit-ups
1200m relay race (400m per person)
One person works, two rest.
Partition reps as needed
Tag partners hand to trade work
Remember when you see percentages listed, we are running off the recent 1 rep maxes that we established as we build through the strength cycle. Keep up the great work!
Monday:
Strength:
Back Squat
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 65%
5 @ 75%
5+ @ 85%
WOD:
15 MIN AMRAP
5 Bear Complex 135/95
(power clean, front squat, push press, back squat push press)
250m row
Tuesday
Skill / Strength:
2 rounds
Max bar hang
200m farmers carry 50/35
250m row
Max L-sits
200m plate carry 45/25
WOD - 20Min
0 - 2 = burpees
2 - 4 = sit-ups
4 - 6 = ring dips
6 - 8 = lunges (bw)
8 - 10 = Russian twists ( 25/15 )
10 - 12 = Russian KB swings ( 53/35 )
12 - 14 = GTO ( 25/15 )
14 - 16 = T2B
16 - 18 = ring rows
18 - 20 = step ups 24 / 20
** Score Total Reps **
Wednesday
Strength:
Bench
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 65%
5 @ 75%
5+ @ 85%
WOD:
3 Rounds For Time
5 Squat Snatch 95/65
10 Hang Power Snatch 95/65
15 OH Squats 95/65
86 Double Unders
Thursday
Strength:
Thrusters:
3 x 30 Sec max effort (you pick weight)
1:30 rest between sets
(Score is total reps x weight = total pounds moved. Goal is not the highest weight used but a weight athletes can keep moving consistently the whole 30 seconds. 10+ reps per round target)
WOD
"Nicole"
20 Min AMRAP
400m Run
Max - Pull ups
Start next run when you come off the bar
*score is total unbroken pull-ups*
Friday
Strength:
Deadlift
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 65%
5 @ 75%
5+ @ 85%
WOD:
CrossFit Games Open 11.2
15-min AMRAP of:
9 Deadlifts 155/100
12 Push-Ups
15 Box Jumps 24/20
Score rounds + reps
Saturday:
WOD
Relay Race
in teams of 3:
1200m Relay Race (400m per person)
100 burpees
100 wall ball shots 20/14
100 push press 75/55
100 sit-ups
1200m relay race (400m per person)
One person works, two rest.
Partition reps as needed
Tag partners hand to trade work
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