WOD’s for the Week of 10/31 to 11/5

Click on the day to see the workout for that day!

CFC Halloween Party 2016!

Workout: HalloWOD Team Poker

Skill

n/a

Strength

Any Press

Warm-up: Strict Press

WOD

8 min AMRAP
– 10 push jerk (115/75#)
– 10 ring dip

Skill

n/a

Strength

Any Squat

Warm-up: Back Squat

WOD

3 rounds for time
– 15 box jump (24/20″)
– 10 toes to bar
– 5 burpee

Skill

n/a

Strength

Any Pull

Warm-up: Deadlift

WOD

4 rounds
– 70 double under / 140 single under
– 10 pull-up

Skill

n/a

Strength

Any Press

Warm-up: Strict Press

WOD

12 min AMRAP
– 5 handstand push-up
– 15 v-sit / jacknife sit-up
– 45 single under

 

Skill

n/a

Strength

Any Squat

Warm-up: Back Squat

WOD

3 rounds
– 5 power clean (135/95#)
– 5 front squat (135/95#)

Daily Strength Work

Overview

  • 35 minutes to establish new 1-rep max for one or two lifts (see daily choices)

Rest

  • 1-2 min between Warm-up Sets
  • 3-4 min between Max Attempts

Timing

  • Change weights while resting
  • Strength warm-up should take 10-12 min total
  • You should have 23-25 min to make new max attempts

Strength Warm-up (% of prior max; see daily tabs for Rx lift)

  • 5 reps @ 50% / 4 reps @ 60%
  • 3 reps @ 70% / 2 reps @ 80%
  • Warm-up using the prescribed lift each day, regardless of lift(s) being tested. Do not warm-up multiple lifts!

Max Attempts

  • You only need one successful lift at a given weight. Only repeat a weight if you fail the lift.
  • Take a full rest between attempts.
  • Bench Press and Back Squat require a spotter

If Testing Two Lifts

  • Finish making attempts at one lift before making any attempts at your second.
  • Choose the lift you want the most as your first tested lift.

Successful Lift

  • Full range of motion with acceptable form
  • No loss of control (incl. making steps, walking the bar, etc)
  • No dropping the weights on any lift