01.17.11

“Snatch-Swing-Carry”
CFFM SWOD
Power Snatch : work up to 90% of 3-RM [reference Thursday, January 6]
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CFFM DWOD
“Chipper” for time complete: 15 Power Snatch @ 90% 3-RM + 100 KBS @ 16-k/24-k + 400-Meter Plate Carry @ 25lbs/45lbs
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CFFB SWOD
Squat 10x2 @ 65% of 1 RM (45 secs rest)
Press 5x5 (new PR)
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CFFB DWOD
Complete 7 rounds for time of:
7 Towel Pull Ups
15 WBS @ 20lbs
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CFG PREP
1.) Kettlebell Drills [NFT/50% Effort]
2.) Bench Press w/two pair heavy chains: work up to 1-RM
3.) WOD #1 [NFT/80% Effort] 4 rounds of: 3 x Bench Press @ 85% 1-RM, 30 x KBS @ 16k/24k, 3 x rope climb ascent
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4.) WOD #2 [For time/100% Effort] AMRAP in 30 minutes of Deadlift x 10 @ 225lbs, Row 500-Meters
5.) Plank Holds 2 x 2 minutes, Max Rep Situps 2 x 2 minutes, Active Stretch