Category: Daily WOD

Strength
Push press
7-7-7-7-7

Metcon 10min AMRAP
30 DU
1 rope climb 12ft

Olympic Lifting
jerk (From the ground)
5-5-5-5-5

OPEN 11.5
20min AMRAP
5 Power cleans 65kg/
45kg
10 Toes to bar
15 Wall balls 10kg/6kg

Olympic Lifting
3 hang clean + 2 clean

We start a new strength cycle this week.

Strength
Back Squat
7-7-7-7-7

Metcon 10min AMRAP
12 power snatch 40/30
12 bar facing burpee

Olympic Lifting
2 Hang snatch + 3 snatch

5 rounds for time of:

Run, 200 m

20 Kettlebell Swings, 24/16 kg

20 Burpees

20 V-ups

20 Double Unders

Metcon
For time:

21 Squat Cleans, 60/40 kg
21 Ring Dips
21 Pull-ups
Run, 400 m
15 Squat Cleans, 60/40
15 Ring Dips
15 Pull-ups Run,
400 m
9 Squat Cleans, 60/40
9 Ring Dips
9 Pull-ups
Run, 400 m

For time:

21 Ground To Overheads, 45/30 kg

5 Muscle-ups

15 Ground To Overheads, 45/30 kg

5 Muscle-ups

9 Ground To Overheads, 45/30 kg

5 Muscle-ups

21 Wall Balls, 10/6 kg

5 Muscle-ups

15 Wall Balls, 10/6 kg

5 Muscle-ups

9 Wall Balls, 10/6 kg

5 Muscle-ups

Mixing it a slightly with a metcon before the strength piece

Metcon
3 rounds FT 12min Cap
400m run
5 wall climb
10 box jumps

Strength
Power clean
3-3-3-3-3

Strength
Strict press
3-3-3-3-3

Strict pull up
3-3-3-3-3

Metcon
FT
50 thrusters 50/35

WILF:

This is one of those WODs when you just have to dig deep and hang onto the bar and go for it. You can always do a few more reps before putting the bar down.

Core Finisher
tabata 6 rounds 15/15
Hollow rocks

Olympic Lifting
Clean with 3 sec pause
3-3-3-3-3

Strength
Deadlift
3-3-3-3-3

Metcon
OPEN 14.1
10min AMRAP
30 double-unders
15 power snatches 35/25

Olympic Lifting
Snatch with 3sec pause
3-3-3-3-3

Metcon
28min AMRAP
200m OH plate carry 20/10
20 Toes to bar
20 Wall ball 10/6
5 Bar Muscle Up

WILF: Go into the WOD with a game plan. How will you break up the movements? Once you have established this, try to stick to this plan throughout the whole 28min.

Olympic Lifting

3 Position Snatch

1-1-1-1-1-1

Click here for more info on the 3 Position Snatch

All the best to Mary who moves up north. Today is Marys last session with CFC

Team WOD
5 teams
Indian file

1km run
30 wall ball 10/6
30 calories Row
30 burpees
30 KB swings 24/16
30 box jumps
30 knee to elbow