Call Us: (918) 706-5581

CFV MFG WEEK 12

13
Dec

CFV MFG WEEK 12

WOD #030

SKILL
30 Cal Row
30 Alt. Single Arm Snatch 60/40#
30 Push Ups (Chest to the ground)
20 Cal Row
20 Single Arm Snatch
20 Push Ups
10 Cal Row
10 Single Arm Snatch
10 Push Ups
This is all about speed!

STRENGTH
Deadlift
Work up to a heavy 3 Rep Max touch and go – Work on keeping your hands on the bar while you get into solid body position
Then
3 @ 95%
3 @ 90%
of your 3RM

WOD #031

SKILL
3 Rounds
1 Min Thruster 75/55#
1 Min KB Swing 55/35#
1 Min Airdyne Cal

:30 Sec break between each minute

STRENGTH
3 x 5 Heaving Snatch Balance
*Think 75% of 1 RM snatch
*Work on getting under the bar

10 Rounds
:90 per round
1 Snatch Grip Deadlift + 1 Hang Squat Snatch
*2 second pause above the knee during deadlift
*Focus should be on unlocking the knees and then big shrug going into the Hang squat

WOD #032

COMPLEX DAY

6 Sets of the Following Complex
Power Clean + Hang Power Clean + L+R Front Rack Lunge
Power Clean + Hang Power Clean + Front Squat
Power Clean + Hang Power Clean + Back Squat

1 Complex = all 9 movements Without dropping the bar
Rest as needed between sets
Goal is to build in weight each set

OPTIONAL CONDITIONING

 

 

 

 

Leave a Reply