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CFES WODS 2.18-2.23.2019

2/17/2019

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02.18.2019
7 Rounds, For Time, of:

12 Hang Power Cleans (115/75)
16 Wall Ball Shots (20/14)
18 Box Jump Overs (24/20)
24 Abmat Sit Ups

02.19.2019
A. Power Snatch - 5 Sets to Establish a 10rep TnG Max
*No Dropping or resetting

B. 3-5 Rounds, Each for Time, of:
25 Cal Row
15 Burpees
35 Air Squats

*Rest as needed, but limit it to 1.5:1 how long it takes you to do the set. Roll through rowers in class as needed.

02.20.2019
A. High Bar Back Squats:
2-2-2-2-2-2-2-2--2-2

*Build to 80% of your max and perform all 10 sets at or above that load.

B. 75 T2B for Time*
*Scale with 150 Russian Twists if unable to perform the movement RX

02.21.2018

A. Deadlift- 5-5-5-5-5
*Build to 70% of your max and perform all 5 sets @ or above that load.

B.10 Rounds for Time, of:

12 Push Jerks (100/70)
30 Double Unders

*Scale to 6 rounds if needed.

02.22.2019

CF Games Open 19.1

TBD

02.23.2019

5 Rounds for Time, of:
10 Burpee Box Jumps
15 Power Snatch (75/55)
10 Ring Dips*

*Scale with Bands, Box Dips or Strict Push Ups

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CFES WODS 02.11.2019-02.16.2019

2/10/2019

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02.11.2019
A. Snatch - 1-1-1-1-1-1
B. Row 3K for Time

02.12.2019
5 RFT of:
9 Thrusters (135/95)
11 Burpee Pull Ups

02.13.2019
20 Minute AMRAP of:
25 KB Swings (70/53/Sx)
15 Box Jumps (30/24/Sx)

02.14.2019
A. Squat Clean 3-3-3-3-3-3-3
B. "Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

02.15.2019
A. Push Press 10-10-10-10
B. Toes to Bar - 3 x ME Reps
C. For Time:
21-15--9-6-3 Reps of:
Push Press (75/55)
Front Squat (75/55)

02.16.2019
In a Team of Two, Complete the Following For Time:
2,000m Row
100 Push Ups
80 Hang Power Cleans (95/65)
60 Wall Ball Shots (30/20)
40 DB Snatches (60/35)
20 Inverted Burpees
10 Muscle Ups (30 Pull Ups)
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CFES WODS 02.04-02.09.2019

2/3/2019

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02.04.2019
A. Push Jerk - 5-5-5-5-5
A2. Weighted Pull Up - 2-2-2-2-2

(The pull ups are done during the rrest between jerks. Jerks start no lower than 65% of your max)

B. 3 Rounds for Time, of:
40 Sit Ups
30 KB Swings (53/35)
20 Burpees
10 C2B Pull Ups*

*The hardest Pull Ups you can do.

02.05.2019

7 RFT, of:

10 SDHP (75/65)
10 Ring Dips

Scale as needed

02.06.2019
5 minutes of Double unders
5 minutes of 95/65 lb Clean and Push jerk
3 minutes of Double unders
3 mintutes of 95/65 lb Clean and Push jerk
1 minute of Double unders
1 minute of 95/65 lb Clean and Push jerk

02.07.2019
A. Snatch Deadlft -3-3-3-3-3-3
B. BTN Push Press - 7-7-7
C1. Isabel
30 Snatches for Time, 135/95

or.

C2 - Randy - 75 Power Snatches for time, 75/55)

02.08.2019
"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups*
135/95 pound Hang power cleans, 10 reps

Scale with 15 Pull Ups Per round.

02.09.2019
A. Deadlift - 1Rm in 20 Minutes
B. 21-15-9, Reps for Time, of:

Deadlift (185/125)
Burpee Box Jump Overs (24/20)
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