01.20.11

Max of MaxFit USA - "Out of shape" 3-2-1 of 225lb Snatch + 315lb Clean N Jerk

“Ground-to-overhead”
CFFM SWOD
Clean N Jerk 3, 3, 3, 3, 3 - Work up to 3-RM
*Any combination of Power/Squat Clean + Push Jerk/Press or Split Jerk is acceptable.
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CFFM DWOD
Sprint Intervals: 8 x 200-M every 2 minutes, max effort
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CFFB SWOD
Front Squat 5, 5, 5, 5, 5
Floor Press 1, 1, 1, 1, 1
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CFFB DWOD
Complete 5 rounds:
1 Minute of Max Reps with Two Arm KB Push Press - 1.5 pood
1 Minute of GHD Back Extension Isometric Hold
*For GHD Isometric Hold, hold at the top of the back extension. Cross arms across the chest or if you are bad ass place hands behind the head.
Post total reps on push press and whether or not you were able to complete 5 rounds of isometric holds.
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CFG PREP
1.) Row 1-k at moderate pace + Sledgehammer Strikes x 100 [50 each arm]
2.) Rack Jerks, Technique + Strength: work up to 1-RM
3.) WOD #1 [NFT/80% Effort] Five rounds of: 3 x Clean and Jerk @ 80% 1-RM Rack Jerk, 20 walking lunges, 50-M buddy carry
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4.) WOD #2 [For time/100% Effort] “Cinque Terra” 3 rounds of: Thruster x 33 reps @ 95lbs, Burpees x 33 reps, Run 400-Meters
5.) 1-mile cool down run + 100 flutter kicks + 100 leg levers + 100 Superman back ext. (on stomach) + stretch