11/5/13 CFNL Strength & WOD

Hang Power Clean

In 20 mins do:
10 Turkish Get Up Alternating Arms, 24/16 kg
then in the remaining time, AMRAP of:
Row, 250 m
5 Ring Dips
10 Sumo Deadlift High Pulls, 50/30 kg
20 AbMat Sit-ups

8/5/13 CFNL Strength & WOD

Bench Press


5 rounds, 1 min per station, of:

20″ Elevated Push-Up (feet up on box)
Ring Row
Push Jerk, 30/20 kg
Row (calories)
Box Jump Over, 24/20 in
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

(Bring a couple rowers upstairs, each person can be stationed on a different exercise so you should only need  2-3 Rowers, however they must stick to the order the movements are in i.e. If you begin on the Push jerk the next movement you must do is Row,then Box jump etc.)

6/5/13 CFNL Strength & WOD

3 sets 6
80% 1RM
Tempo 4-0-1-4

Team MetCon
Complete as many rounds as possible in 20 mins of:
Row, 500 m
50 Double Unders

Perform this as a team of 2 (if odd number the team of 3 has 2 people do the same movement ie Row together and cannot move on until both have completed it each)
one on each movement both movements must be completed before the person can start the second exercise.
i.e The person who finishes the row must wait for their partner to finsh the DU’s b4 they can start theirs.

5/5/13 CFNL Strength & WOD

Front Squat
12min cap

L2 to practise their Deadlifts first and if time, Front squats (no weights on the bar)

3 rounds for time of:
Row, 500 m
12 Deadlifts, 0.5x bodyweight
21 Box Jumps, 20 in