Tag Archives: CFJG
WOD 20 minutes to establish 5RM Front Squat Skill Hang Clean Pull -for perfect position -add weight/speed if and only if perfect position is kept -sets of 5
WOD Each For Time: 800m Run(4 laps) 400m Run(2 laps) 200m Run(1 lap) *20 minutes, rest as much as needed. Each is a separate attempt, and a max effort.
WOD Olympic Weightlifting Total 1RM Snatch 1RM Clean and Jerk Extra Work 3x Double Unders(90%) 3×3 Back Squat(85%) 3×3 Bench Press(85%)
WOD 3 Rounds For Time 21 Wall Balls 15 Box Jumps 9 Pull Ups Strength Bench Press Work up to a heavy 3
WOD Rest Day
WOD Active Rest Day List 10 techniques you will use to optimize your performance in this years Open, post to comments!
WOD Individual Regional Event 7 2014 4 Rounds For Time(10 minute time cap) 2 Rope Climbs 100′ Sprint 4 Squat Cleans(225/135) 100′ Sprint Compare to Regional Leaderboard or CrossFit Games ’07 WOD 1 “Hopper” For Time(20 min time cap) 1000m … Continue reading
WOD 3 Rounds For Time 12 Thrusters (135/95) 6 Toes To Bar 3 Rope Climb Strength 3x max C2B pull ups
WOD For Time 200 Air Squats Then 10 Rounds 10 Tuck Jump Burpees 10 Sit Ups
WOD For Time Accumulate 4 minutes of Hollow Rocking