A. Skill Practice Warm Up: Spend 10 minutes working up to a challenging (80-90%) pause squat snatch (pause 3 seconds at or below the knee) plus overhead squat.
B. For time. 5 rounds
5 squat snatch @ 95 / 65 / 35lb power snatch + OHS
10 DB hang power clean @ 45 / 30 / 20
10 DB push press (same)
50 Double Unders (100 Singles, DUs count as 2)
1:00 rest
Scaling Guide:
– 16 – 23 minutes, about 4 min per round (including the rest).
– Scale Up: 135/85lb bar, 50/35lb dbs.
A. 18:00 EMOM
Min 1 – 3 Jerk @ 75-85%
Min 2 – 5/leg DB Split Squats
Min 3 – 1 Rope Climb
*Sets across for both exercises
B. In 8:00..
Strict Pull-ups @ 10 / 6 / 6 band assisted
then max rounds with the remaining time:
5 knees-to-elbows
15 OH KBS @ 24K / 16K / 12K
10 goblet squats (same)
*Max rounds recorded
Optional ‘Cash Out’:
3 Rounds
20 wall ball
400m run
Did you catch Coach Wes’s chat on a good morning routine? Check it out here!
Fight Gone Bad
“Fright Gone Bad”
1:00 Wall Balls @ 20 / 14 / 10
1:00 SDHP @ 75 / 55 / 45
1:00 Box Jumps @ 20 / 20 / 12
1:00 Push Press @ 75 / 55 / 45
1:00 Row for Calories
1:00 Rest
*total reps recorded
Scaling Guide:
– 200 – 350 reps, about 80 reps per round.
– Scale Up: 5 rounds
Optional ‘Cash Out’:
Murph Training:
20:00 Run @ a steady pace
*wear a vest if you plan to do so on Murph Day
It’s a busy month at the gym! Check out these upcoming events!
Men’s Mary Moore + Moontower Night
Women’s WOD + WINE
MURPH DAY – TODAY IS THE DEADLINE FOR SHIRT ORDERS
A. 14:00 EMOM
Min 1 – 2 Power Clean
Min 2 – 1-2 Strict HSPU (Deficit if able)
*Build each set, goal is to work to a heavy challenging weight but does not have to be a max
B. 8:00 AMRAP
6 Power Clean @ 135 / 85 / 55
20′ Overhead plate lunge (10’ out, 10’ back) @ 45 / 25 / 15
8 burpees with 10′ lateral shuffle (no jump required)
1:00 rest (last round of rest optional)
*total Rounds + Reps recorded
Scaling Guide:
– 3-5 Rounds, about 2:15 per round with the rest.
Optional ‘Cash Out’:
4 Rounds
60s plank
15 American kb swings
**REMINDER**
Murph is coming up quick, but the deadline for T-Shirt orders is coming up quicker! Get those orders in by Wednesday, June 14th so we can get these bad boys printed and in on time.
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A. 14:00 EMOM
Min 1 – 2 Jerk @ 75-85%
Min 2 – 4/leg DB Split Squats
*Sets across for both exercises
B. “Isabell”
30 power snatches
@ 135 / 95 / 45lb hang muscle snatch
*Time recorded
*PreTest “Heavy”
*Time Cap 10:00
Scaling Guide
– 3-7 minutes
– No Scale up
Optional ‘Cash Out’:
4:00 Max Cal AB
Then..
3 Rounds
Ring Dips @ 10 / 6 / 6 ring push-ups
15 DLs @ Snatch weight
Quarter Murph
400 M Run
5 Rounds
5 Pull-ups
10 Push-ups
15 Squats
400 M
or
400 M Run
12 Rounds
2 Pull-ups
4 Push-ups
6 Squats
400 M Run
*If you plan on doing Murph as a team you split today’s work up with a teammate
Get those Murph Day shirt orders in by June 14!
MURPH DAY 2017
A. 16:00 EMOM
Min 1 – 1 Jerk @ 65-75%
Min 2 – 3/leg DB Split Squats
*Sets across for both exercises
B. “Fran“
For time, 21-15-9
Barbell thrusters @ 95 / 65 / 45
Kipping Pull-ups* (scale; Bands / Jump / Ring Rows)
*time recorded
*Compare to: November 17, 2016
*12:00 Cap
Scaling Guide: 3 – 8 minutes (12 minute cutoff)
**NO OPEN GYM BETWEEN CLASSES TODAY**
A. For time.
Row 1500m / 1300m / 1000m
then
4 rounds of:
Handstand push-ups 10 / 6 / 6 Seated DB strict press
12 toes-to-bar
14 Russian KBS @ 32k / 24K / 16K
*time recorded
*30:00 Cap
Scaling Guide:
– 12 – 19 minutes, about 7 minutes for the row, and 2 min per round on the second part.
– Scale Up: 4/2” deficit HSPU and 40K/ /32K
Optional ‘Cash Out’:
3 Rounds
15 GHD sit ups
15 wall ball
Come hang out with Coach Forrest on his first day at CFA this morning!
A. 14:00 EMOM
Min 1 – 2 Front Squat
Min 2 – 1-2 Strict HSPU (Deficit if able)
*Build each set, goal is to work to a heavy challenging weight, but does not have to be a max
B. 5 rounds
12 single arm OHS @ 45 / 30 / 15
80′ SA OH Carry (same)
8 Box Jumps @ 24 / 20 / 12
*Time recorded
New post on the blog from Coach Wes! Here’s what to expect in our upcoming cycle!
Goodness! Happy June people! May flew by and summer is upon us! I want to give everyone a quick update on programming for the next 30 days, and what to be looking out for. Before we start, remember we have a few basic themes you’ll see (and you’ve seen) with the programming:
Strength & Skill Focus for May
Today was actually the culmination of our Power Snatch cycle and I’m excited to see the Power Snatch PRs go up on the board! The rest of the month will be focused on Jerks and Split Squats until we do our overlap again with a pretest for the “Front Box Squat” tentatively scheduled for Wednesday, June 21st!
One thing to keep in mind as we work through the Jerk / Split Squat cycle is not to blow off the split squats. I know they’re not always fun, and can be tedious. However they do a great job of building balanced leg strength that will really pay off on your other squatting lifts, as well as help keep you knees and back healthy. So again make sure you challenge yourself on the split squats!
Conditioning Test in June
Below is the tentative schedule for conditioning tests in June. Some may shift by a day or two as the weeks get put together, but all of these test will be seen in June.
Heavy – “Isabell” Monday 6/12 (last tested 1/2/2017)
Light – “Fight Gone Bad” Wednesday 6/14 (last tested 10/31/2016)
Bodyweight – “Baseline” Friday 6/23
Long – “ Murph” Saturday 7/1 (last tested as Team Saturday 5/27/2017)
We also will be doing some Murph specific buildup work in our Wednesday Cash outs as well as this Saturday and next (6/10 & 6/17) for those of you that need some extra running work to get prepared. If pull-ups or push-ups are your nemesis with Murph schedule a hybrid session with your CFL so they can get you on a specific individual plan to improve one or both of those movements in preparation for our big event!
That’s it folks! Embrace the heat, and drink lots of water!