2/2/2019 CFNL WOD

Strength:
Bench Press
3 reps E2MOM for 10mins
@ 80/80/85/85/85% 1RM
Spotters must be used

WOD:
In 14 mins do:
30 Deadlifts, 100/70 kg
then in the remaining time, AMRAP of:
8/5 Ring Dips
8 Power Snatches, 60% Squat Snatch 1RM
10 Calorie Row

Score total reps not including deadlift

Assistance Work:
Snatch High Pulls
3 x 5 reps @ WOD weight
Rest 90 secs

1/2/2019 CFNL WOD

Strength:
Deadlift (deload)
5 reps E2MOM @ 65% for 6mins

WOD 1:
12-9-6 reps, for time of:
Squat Clean, 70% 1RM
Bear Crawl, 20 m
(10min cap)

WOD 2:
2 rounds for time of:
100 Double Unders
20 Dumbbell Front Rack Walking Lunges, 22.5/15 kg
(10min cap)

Assistance Work:
Muscle Clean from Hip
3 x 5 reps Light load
Work on turn over speed and getting the elbow to finish high

31/1/2019 CFNL WOD

WOD:
Every 1 min for 30 mins do:
3 Muscle-ups
4 Handstand Push-ups
5 Box Jumps, 24/20 in

Assistance work:
Standing bent over DB Scapula Retractions
3-5 reps 20-30secs
Rest 45-60secs

30/1/2019 CFNL WOD

Strength:
Back Squat
10 rep E3MOM for 15mins
Build to a 10Rep Max!
All Levels to take part but levels 2 do not go to maximum,instead build to a moderately heavy set and work on technique.

WOD:
For time:
Row, 500 m
— then —
2 rounds of:
9 Hang Power Cleans, 40/30 kg
10 Pistols
— then —
2 rounds of:
6 Hang Power Cleans, 60/42.5 kg
10 Pistols
— then —
2 rounds of:
3 Hang Power Cleans, 80/55 kg
10 Pistols
— then —
10 Burpees

Assistance Work:
Clean Pulls from Hip @ heaviest WOD weight
3-5 sets of 3 reps
Rest 60-90secs
Avoid any arm pull

29/1/2019 CFNL WOD

Strength:
Press
10 reps E3MOM for 12mins
@ 60/70/70/70% 1RM

WOD 1:
‘Fran’
21-15-9 reps, for time of:
Thruster, 42.5/30kg
Pull-up

(12min cap)

Compare to 7/9/18

WOD 2:
As many reps as possible in 4 mins of:
2/4/6/8/… Single Arm Dumbbell Push Jerks, 22.5/15 kg
2/4/6/8 … Toes-to-bar

Start at 2 reps and add 2 reps each round.
You must perform half the PJ reps on one arm then switch to complete the rest on the other arm.

Core:
Shoulder (rotator cuff) external rotations 2.5/1.25kg
3 x 8-15 reps
Rest 60secs

28/1/2019 CFNL WOD

Strength:
Deadlift
3 reps E3MOM for 9 mins @ 85/90/90% 1RM
No Max Reps
Try to complete all reps even if they are not unbroken

WOD:
3 rounds for time of:
Run, 500 m
50 Double Unders
(12min cap)

Core:
Dynamic Plank on rings
Alternate arms forward and back (at a moderate pace) testing your midline stability each time
3-5 x 20 secs on 30secs off

Assistance Work:
Follow a minimum of 10 mins on the Yoga TV

27/1/2019 CFNL WOD

Strength:
Find your Bench Press 3 Rep Max
(all levels to take part)
Spotters must be used

WOD:
Every 1 min for 12 mins, alternating between:
15/12 Kettlebell Swings, 24/16 kg
15/10 Row Calories
10 Burpee Box Jump Overs

26/1/2019 CFNL WOD

Pre WOD:
Practising the Bar Muscle up and the scaling options.

WOD:
5 rounds, each round for time, of:
Row, 250/200 m
8/5 Handstand Push-ups
4/3 Bar Muscle-ups
Run, 400 m

Rest 2 mins between each round.

Record total time taken including the rest periods

25/1/2019 CFNL WOD

WOD 1:
‘Bring Sally Up Bring Sally Down’
Front Squats 60/42.5kg
Record total reps (out of 30)

WOD 2:
Complete as many rounds as possible in 6 mins of:
10 Single Dumbbell Hang Clean & Jerks, 22.5/15 kg
max rep Wall Balls, 9/6 kg

change hands every 5 reps for the DB HC&J

WOD 3:
As many reps as possible in 4 mins of:
Overhead Squat, 60/42.5 kg

Core:
Ring Jacknife
3 sets Max reps
Rest as needed (45secs-2mins)

24/1/2019 CFNL WOD

Strength:
Press
10 reps E3MOM for 12mins
@ 60/70/70/70% 1RM
Max reps on final set

WOD:
For time:
50 Double Unders
20/15 Chest-to-bar Pull-ups
15 Bar Facing Burpees
10 Squat Snatches, 75% 1RM
Run, 800 m
10 Squat Snatches, 75% 1RM
15 Bar Facing Burpees
20/15 Chest-to-bar Pull-ups
50 Double Unders
(25min time cap)