01.31.11 "On The Minute"

Monday, January 31
“On The Minute”
CFFM SWOD
On the minute for 10 minutes perform 2 x Power Clean @ 90% of 3-RM + 4 Burpees
*Reference 01.10.11 for 3-RM Power Clean
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CFFM DWOD
*Performed at a moderate pace: Row 1k - 2k + Jog 1-2 miles (cool down)
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CFFB SWOD
Box Squat 10 x 2 @ 75% 1-RM w/:45 sec rest
Box Jumps 3 x 6 @ 75% 1-RM (height)
Press 5 x 1
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CFFB DWOD
5 RFT of
Sprint 40-yds
15 x Burpees
Sprint 40-yds
15 x 2-arm bent over dumbbell row @ 50#
*Rest :45 sec between rounds
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CFG Prep, Phase III, Wk 5
1.) 5 rds of OHS x 20 w/empty bar + 20 DU. Try to perform all DU’s unbroken!
2.) Work to 1-RM Power Clean
3.) WOD #1 (NFT/80%) “Chipper” 15 PC @ 90% 1-RM + 50 1-arm DB Power Snatch @ 50# (25 per side) + 50 Pistols (25 per side)
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4.) WOD #2 (For time/100%) 6 rounds of: 10 x Man Makers @ 35lbs + 30 KBS @ 24-k + Run 800-M
5.) 10 x 100-M sprints every two minutes