13/5/2019 CFNL WOD

Strength:
Bench Press (Deload)
3 sets 5 reps @ 75% 1RM
Rest 90secs
No Max Reps

Pre WOD:
Keeping the Bar close on the Snatch

WOD 1:
‘Isabel’
For time:
30 Snatches, 60/42.5kg
(any type of Snatch is allowed but you should be looking to move quickly through the reps)
(10 min cap)

Compare to 29/12/18

WOD 2:
Tabata Floor Bench Press, 40% 1RM

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed

12/5/2019 CFNL WOD

WOD:
As many reps as possible in 30 mins of:
Row, 800 m
40 Kettlebell Swings, 16/12 kg
20/14 Chest-to-bar Pull-ups
10 Burpee Box Jump Overs, 24/20 inch

11/5/2019 CFNL WOD

Strength:
Bench Press
2 reps E2MOM for 8mins
@ 85/90/90/90% 1RM
No Max Reps
(Spotters must be used)

Then..

Press (Deload)
5 reps every 90secs for 4 1/2 mins
@ 75% 1RM
No Max Reps

WOD:
‘Nancy’
5 rounds for time of:
Run, 400 m
15 Overhead Squats, 42.5/30kg
(20min cap)

Compare to 27/12/18

10/5/2019 WOD

Strength:
Back Squat
2 reps E2MOM for 8mins
@ 85/90/90/90% 1RM
No Max Reps
(Spotters must be used)

WOD 1:
10-8-6-4-2 reps, for time of:
Weighted Strict Pull-up, 9/3 kg (medball)
Weighted Pistol, 1 x 24/16 kg
(12min cap)

WOD 2:
As many reps as possible in 6 mins of:
2 Air Squats
2 AbMat Sit-ups
2 Box Jumps, 30/24 in
4 Air Squats
4 AbMat Sit-ups
4 Box Jumps, 30/24 in

Continue adding 2 reps each round to each movement until time expires.
Score is total reps (inlucde completed reps on any unfinished round at the end)

Core:
Reverse hypers (off Box)
3 sets of 10-20reps
Rest 60secs

9/5/2019 CFNL WOD

Strength;
Rest Day

Olympic Lifting:
Tall Split Jerks: Focus is on moving feet out from underneath hips and..
The Push Jerk: Keeping things vertical in the dip phase

Gymnastics:
Isometric Pull Up holds
5 x Max hold
Rest 60secs

WOD:
For time:
Row, 800 m
30/21 Ring Dips
50 Push Jerks, 40/30 kg
30/21 Ring Dips
Row, 800 m

Core:
L -Sit (rings,parallettes or floor)
3-5 sets of 5-20secs holds
rest 45secs

8/5/2019 CFNL WOD

Strength:
Deadlift
Build to your heaviest 1 rep of the day
20mins
All levels to take part,Level 2’s will build to a heavy set but will not go to 100% effort.

WOD:
21-15-9 reps, for time of:
Front Squat, 65% 1RM (racks allowed)
Toes-to-bar
If you only know your back squat RM then take 15% off that and then work out 65% of that figure.

Core:
Bird Dogs
2-3 sets of 10 slow reps
Rest 60secs

7/5/2019 CFNL WOD

Strength:
Bench Press
2 reps E2MOM for 8mins
@ 85/90/90/90% 1RM
No Max Reps
(Spotters must be used)

Then..

Press (Deload)
5 reps every 90secs for 4 1/2 mins
@ 75% 1RM
No Max Reps

WOD 1:
3 rounds, 1 min per station, of:
Handstand Walk, 2 m = 1 Rep
Calorie Row

Perform this like “Fight Gone Bad” but with only 2 movements and no rest
A 10m Handstand Walking area will be set up and every 2m marked

WOD 2:
Tabata Burpee
Record total reps

Core (optional but recommended):

Scissors in Hollow position
30secs on 30secs off x 5

6/5/2019 CFNL WOD

Strength:
Back Squat
2 reps E2MOM @
85/90/90/90% for 8mins
Max reps on final set

WOD:
5 rounds, each round for time, of:
40 Double Unders
12 Pistols
2 Power Cleans, 85/60 kg

Rest 1:30 between each round.
Record total time include rest periods

Core:
Side Plank with Rotation
3 sets 10-15 each side

5/5/2019 CFNL WOD

Power 1:
DB or KB Chest Press
Tempo 3-3-0-1
Increase weight from week 2
5 reps every 2mins for 6 mins
Focus is on sticking to the tempo!

Power 2:
Ring Dips
Tempo 4-1-0-1
3-5 Reps Every 90secs for 6mins
Focus is on sticking to the tempo and speed from the bottom to the top of the movement.

Hero Team WOD:
‘Jared’
4 rounds for time of:
Run, 800 m (both must run the full distance together)
40 Pull-ups (5 or 10 reps each)
70 Push-ups (5 or 10 reps each)
(30min cap)
The run must be completed by both before the Pull Ups can begin

4/5/2019 CFNL WOD

Power WOD 1:
Front Squat
@ 70% 1RM
5 reps every 2 mins for 6 mins
Tempo:3-3-0-1

Then..

Power WOD 2:
Standing Broad Jumps (continuous)
Holding 2 x 10/5kg DB by your side (scale appropriately)
5 rounds: 15 secs on , 45secs off
The goal is to go for distance rather then reps,so jump as far as possible each time. When you land immediately descend into squat ready to explode into next jump.

WOD 1:
4 Hang Squat Cleans, 70% 1RM
Every 1 min for 8 mins.

WOD 2:
For time:
50 Double Dumbbell Walking Lunges, 2 x 22.5/15 kg
(8min cap)