8/31/15

8/31/15

 

Hey CFIII! We are going to be switching up how we do our programming a little bit. There will be a Main WOD as usual and we'll also have a slightly different workout for our competitors or anyone who chooses to take on the challenge that day.

These will not be designed to interfere with each other and split the class. They should actually coincide with each other most of the time. No judgement on who does what. If someone who usually does the competitor's WOD isn't feeling great that day, they can choose the Main WOD. Also, the Main WOD will not turn to fluff.

They will be consistent with the programming that we have been doing. Also, there will be some EXTRA CREDIT work on most days that can be done outside of the hour long class. This is designed to be done on one's own and without interrupting the next class or coach.

Be patient with us as we make some changes to continually improve! I couldn't ask for any better athletes to work with (and yes, YOU are an athlete.) ;-)

P.S. - More exciting additions to come! Stay tuned!

______________________________________________________________

A) Squat Clean
EMOMx12:
2 reps a min @ 65% of 1RM

B) Conditioning
“Elizabeth”
21-15-9 of:
Squat Cleans, (135/95, 115/80, 95/65)
Ring Dips

______________________________________________________________

LEVEL III (Competitors)
A) Squat Clean
EMOMx12:
Mins 0-3: 1 rep at 80%
Mins 3-6: 1 rep at 85%
Mins 6-9: 1 rep at 90%
Mins 9-12: 1 rep at 80%

B) Conditioning
With a running clock:
“Elizabeth”

At the 0:00
21-15-9 of:
Power Cleans, 135/95
Ring Dips

At the 10:00
12-9-6 of:
Hang Squat Cleans, 155/105
Strict Ring Dips

At the 20:00
9-6-3 of:
Squat Cleans, 205/145
Muscle ups

______________________________________________________________

EXTRA CREDIT (After Class):
Gymnastic Pulling
EMOMx8: 1 Legless Rope Climb