CF Warm up 1

4 Rounds: Not For Time
6 Squat Therapy
2 side shuffle (4 Lengths of gym)
12 Russian Twists (6 Each Side w/ wall ball)
8 Cal on AD "Sprint"

CF Skill

Toes 2 Bar: 10 Minutes

  • Hang From Bar - Shrugs
  • "" Hollow/Superman (Through the shoulders, small movement)
  • FITNESS- Lying Floor Progression

CF WOD Prep

Prep:
1 Round of
4 T2B
4 Reverse Lunge at Weight
2 S2OH at Weight

CF WOD 1: - 10/19/2017 - CF WOD 1:

AMRAP 13:
15 Toes to Bar
12 Dumbbell Reverse Lunges Rx 35/25 Rx+ 50/35 (6 Each Leg, In place, DB at sides)
9 Dumbbell S2OH Rx 35/25 Rx+ 50/35

FITNESS/Scaled
Hang Knee Raises or Lying Floor Progression
Reverse Lunge w/ light DB's
S2OH w/ Same Light DB's

New U Warm Up

3 rounds NFT (Not for Time)
Run 100m
15 PVC Pass throughs
8 OHS with PVC or squat with hands up - use a ball to squat to if needed

New U Skill

SKILL: 10 Minutes
New York Weightlifting Academy Snatch Warm Up:
- Pigeon Toe w/ Snatch Grip - Stiff Leg Descent - SLOW 5-7 Reps
- Pigeon Toe w/ Snatch Grip - Stiff Leg Descent finish with Elbows Up (High Elbows) - SLOW 5-7 Reps
- Pigeon Toe w/ Snatch Grip - Stiff Leg Descent finish with Elbows Up (High Elbows) - Finish w/ Turnover- SLOW 5-7 Reps

New U Strength - Hang Power Snatch

Hang Power Snatch (Above Knee)
3 Sets of 5 reps

New U Wod - Day 12 Masters New U

For Time:
15-12-9-6-3
KB/DB goblet squats
Hang Power Snatch