CF7 NEWS!!!

Beginning this week, there will be an 8 week strength cycle on the WODs: more lifting + shorter metcons

* June challenges:
500ft of Hand stand walking
100 double unders a day for 30 days

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Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
5 sets of pause deadlift above knee + clean @ 75%
Front squat 8-6-4-2-2-2

WOD:
As many rounds as possible in 7 minutes of:
3 Strict weighted pull-ups (35 lb./18 lb.)
5 Burpees
25 Double-unders
Rest 3 minutes

As many rounds as possible in 7 minutes of:
2 Bar muscle-ups
5 Box jumps
10 Kettlebell swings (53 lb./35 lb.)

Post loads and completed rounds to comments.

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LEANFIT:
As many rounds as possible in 15 minutes of:
10 Kettlebell swings
5 Pull-ups
200m Run
Rest 3 minutes

As many rounds as possible in 15 minutes of:
300m Row
10 Push-ups
200m Run

Post completed rounds to comments.

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DE:
For time:

50 Push-ups
1000m Row
50 Push-ups
1000m Row

Rest 3 minutes, then do 8 rounds of:
20 Sit-ups
400m Run

Post time to comments.

Media:
Monday WOD, June 1, 2015

2 thoughts on “Monday WOD, June 1, 2015

  • May 31, 2015 at 8:34 pm
    Permalink

    Do we front squat clean weight or go off our last front squat max?

  • June 1, 2015 at 7:34 am
    Permalink

    Wasn’t clear on wha the weights needed to be so I kept it at 75% of clean, could have gone heavier on squats.

    SC: 225#
    WOD: 4+4 rds & 5+13 rds Rx’ed

Comments are closed.