DONATE TO FIGHT CANCER WITH THE CF LANDO COMMUNITY!
FRIDAY
CF Lite
WARMUP : Dynamic Coach’s Choice
1. WOD : “Kare-Bel Jackie-Stine”
3 Rounds
Row 500m
50 Wall Ball 20/14 or Jumping Squats holding MB
then
21 Push-Ups
21 Box Jumps 24/20, full stand
15 Push-Ups
21 Box Jumps
9 Push-Ups
21 Box Jumps
then
3 rounds
10 Pull-Ups
10 Hang Power Snatch 75/55
CrossFit
Core WOD : 10m AMRAP, used as core work and warmup
5 Slow, Strict TTB or best able
10 Slow Superman
10 Plank Push-ups (forearm to straight arm back down = 1)
5 Straight Arm Plank to Down Dog, 3s hold at each position, plank to dog to plank = 1
WOD : “Karen (Isa)-Bel(ts) Christine Creating Elizabeth”
3 Rounds
Row 500m
50 Wall Ball 20/14
then
21 Ring Dips
21 Box Jumps 24/20, full stand
15 Ring Dips
21 Box Jumps
9 Ring Dips
21 Box Jumps
then
3 rounds
15 Power Clean 135/95
10 Power Snatch
S : 30 Wall Ball for couplet #1, Push-Ups for ring dips in #2 and step ups for jumps, Jumping PU and 75/55
L1 : 40 Wall Ball, Scaled Dips, Scaled Pull-Ups and 95/65
Rx+: Muscle Up to Dip, Squat Snatch in couplet #3
ELITE : CTB pull-ups, 155/105 for Squat Snatch
The Program : Comp group 11:30 @ Charlestown. Finishing testing for this phase of program so make it as best able.
ALL
1. WOD Rx+ if able
2. EMOM 16m
O : 60′ Yoke Carry or 30s Back Rack Hold, BW loaded
E: 2 Push Jerk + 2 Split Jerk, heaviest able
All but Southie Compers
3. 7m AMRAP, TGU, alternating
right into 50 Toes to Bar AFAP, every drop = 1 rope climb
Southie Compers
Do 1 and 2, then complete 45 total strict HSPU, done EMOM style. Pick a number you think you can maintain all minutes. This is to see your breakup if needed for strict Diane.
Saturday and Monday will practice other WODs and lifting.
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