Sep 17 – 23

Saturday

4 Rounds
3 Lap Run 1st 2 Rounds / 1 Lap Run Last 2 Rounds
4 Rope Climb
20 Single Arm Devils Press 50/35
40 Wall Balls
100 Double Unders
RX+ Legless Rope, 70/50DB, 30/20WB
Scale 3 Chins Ups/Rope Climb, Plate Hops

Sunday

15 Rounds
2 Snatch 155/105 RX+ Squat Snatch
5 HSPU RX+ Defecit HSPU
10/8 Cal

Monday 

Wendler Strength Cycle Week 3
5-3-1+ Strict Press and
Back Squat
Shoot for about 75% 85% and 95%of 1RM
If feeling good at 95% go for 2 or 3 reps or a new 1RM PR in a 4th set
Next week we will be starting a new “Strength Endurance” Cycle

Metcon:

4 Rounds
15 TTB/GHD
12 Deadlift 155/105
9 Hang Clean 155/105
6 Burpees Over Bar

Tuesday

Every 3 Min for 36 Min
21/15 Cal
7 Thrusters 135/95
3 Bar Muscle Ups – Scale Burpee Pull Ups
Score the rounds you finish all the work in under 3min.
If you take over 3 minutes to finish a round, rest until the next 3 min cycle is up.
RX+ 165/115 and Rings
Perfect is 12.
If you’re scaling weight, pick something that you can at least get through the 1st 5 rounds before resting round 6.

Wednesday

40-30-20-10
OHS 75/55
Box Step Over with MedBall
Run 4×200,3×200,2×200,1×200
RX+4-3-2-1 Rope Climb and Step Over with 50/35DB

Thursday

On a 20 Min Running Clock*
Min 0-5 5-10 Squat Clean 30-40% of 1RM, holding the bottom for 2 Sec then stand up and Press/Jerk
Min 6-10 5-10 Clean High Pulls at 70-80% of 1 RM
Min 11-20 4-6 Clean and Jerk at 80-90% of last week’s heavy clean and jerk
*Use as a guide to prep yourself for “Gwen” adding and subtracting reps as you feel fit.

Metcon:

“Gwen”

Over 20-25 minutes
Clean & Jerk 
1 unbroken set of 15
1 unbroken set of 12 
1 unbroken set of 9 reps

Unbroken means – Touch and go at floor or rest on thighs. Even a re-grip off the floor is a foul. 
Try to use same load for each set, around 40-60% of 1RM. 
Experienced lifters will probably be better of closer to 40% and newer lifters closer to 60%.
If you don’t get 15 unboken, finish it anyway you can but don’t retry it, just back off a little bit for the set of 12 and 9.
If the 15 was waaaaay to easy, add a little for the next 2 sets.

Friday

Wendler Week 3
5-3-1+ Bench Press 
Shoot for about 75% 85% and 95%of 1RM
If feeling good at 95% go for 2 or 3 reps or a 4th set at a new 1RM PR
If you have been coming here consistently for a year or more, do this cycle with one of the “multi-grip” bars.
Next week we will start a new “Strength Endurance” Cycle

Metcon

CF Open WOD 22.1

15 minute AMRAP
3 wall walks
12 dumbbell snatches 50/35
15 box jump-overs

POPULAR POSTS

DEC 14 – 20

Saturday 16 Rounds For Time (CAP 38:00)w/ a partner…“YOU GO I GO” (one round each) 250/200m Row-Ski or 600/400m Bike9 Deadlift @135/95 (RX+ 155/105)6 Hang

DEC 7 – 13

Saturday 30 Rounds For Time (CAP 35:00)w/ a partner…“YOU GO I GO” (one round each)1 Muscle Up3 Power Snatch @115/855 Burpee Over BarRX+ @135/95 Sunday

NOV 30 – DEC 6

Saturday For Tiime (CAP 35:00)w/ a partnerBuy-in 5000/4000m Row-Ski or 12500/8750m Bikethen…100 Thruster @95/65*Every time you switch: 5 SYNCHRO Burpee Over Bar Sunday 3 Rounds

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