01.26.10

CFFM Strength WOD:

Power Snatch

2-2-2-2-2

Assistance Strength Work:

Snatch High Pull 3 x 2

100 Weighted Sit-Ups

CFFB SWOD:

(A) Deadlift 5-RM; 3 sets max rep pullups

(C) Power Snatch 8 x 2 @ 90% of 1-RM; 5 sets max rep pullups

CFFB DWOD:

3 rounds for time of

10 Standing Broad Jumps - 6ft.

25 KBS @ 24-K

25 Push-Ups

01.11.10

"Playtime" ... learn and practice new gymnastics skills

CFFM WOD:

"Fasten Your Seatbelts"

AMRAP in 15 minutes of

Push Press, 3 reps - use 90% of 1-RM Shoulder Press determined 01.04.10

Clapping Push-Ups, 9 reps

Box Jumps 20", 15 reps

*Rest 5 minutes then Row for 750-Meters @ 70% - focus on technique, breathing, recovery

CFFB SWOD:

Amateur-

Squat 3x5, add 5lbs from last SWOD

Press 3x5, add 5lbs from last SWOD

Collegiate-

Front Squat 8x3

CFFB DWOD:

"Swings & Jumps"

5 rds for time of

20 KBS @ 24-K

10 Standing Broad Jumps, min. 6-ft.