Workout of the Day

Sunday-Tuesday 170521-23 - Beginner

Sunday 5/21 and Monday 5/22
Strength
A1. Hang Power Cleans 5×5, increasing
A2. Pistol Progression 5×3-5/leg

Partner Conditioning
15 minute AMRAP:
3 Hang Power Cleans (115/85)
6/leg Jump Switch Lunges
9 Box Jumps with step down (24/20)
12 Sit ups

Note: This wod is performed “follow the leader” style.

Tuesday 5/23
Warm up/Skill
Double Unders

Strength
Push Press 4×6-8, increasing

Compare to 5/6-5/7/17.

Conditioning
For Time:
21 Thrusters (75/55)
21 American Kettlebell Swings (24/16)
42 Double Unders
15 Thrusters (75/55)
15 American Kettlebell Swings (24/16)
30 Double Unders
9 Thrusters (75/55)
9 American Kettlebell Swings (24/16)
18 Double Unders

Time cap: 12 minutes

Click here for a preview of Thursday’s Beginner classes.

Sunday-Tuesday 170521-23 - Experienced

Sunday 5/21 and Monday 5/22
Strength
Snatch Push Press, from the behind the neck + Snatch Balance 3x(4+4), Increasing

Strength
Squat Snatch 3×3, Increasing

Accessory
Snatch Pulls 3×3, increasing from your last weight used in Strength or 85-100% max Snatch

Tuesday 5/23
Strength
In 15-20 minutes, build to a heavy Cluster (NOT a 1RM).

Conditioning
“Kissed by Angel”
5 rounds for times of (maintaining consistent pace each round):

0:00-2:00 minutes, complete 2 rounds of:
2 Clusters (155/105)
4 Chest to Bar Pull ups
8 Box Jump Overs (24/20)

2:00-4:00 minutes: Rest

Click here for a preview of Thursday’s Experienced classes:

Monday 170522 - Competition

Warm up
4-5 rounds of:
4 Kang Squats (start with empty bar, maybe light weight, focus on positions)
6/arm Half Kneeling Bottom’s Up Kettlebell Press (slight increase across sets)
20 second/side Dumbbell Side Plank

Strength
Paused Front Squats (32X1) 4,3,3,2,2, rest 2-3 minutes (slight increase from last time, Tuesday 5/2)

Behind the Neck Seated Press (21X1) 4×6-8, rest 2-3 minutes between sets

Conditioning
5 rounds for time of:
28/22 Assault Bike Calories
15 Unbroken Wallballs (25/16)
12 Dumbbell Push Press (50/35)
9 Toes to Bar
Rest 60 seconds

Click here for a preview of Tuesday’s Competition classes.

This Week's Specialty WODs

CFE
UWS
Partner Sprints
10 rounds (each) for time:
10 Tuck Jumps
100m Sprint

Flatiron
Partner Sprints
10 rounds (each) for time:
10/8 Calorie Row
10 No Push up Burpees

Rest 1 minute after each partner completes 1 round.

Optional Cash out if time permits:
CF Tic Tac Toe, the Coach Bobby Special

Functional Strength
For time:
30 Sandbag Turkish Get-ups

OlyWOD
Wednesday 5/24
Snatch + Hang Snatch Above Knee + Overhead Squat
7x(1+1+1)
Snatch Balance
5×3

Sunday 5/28
Front Squat + Jerk
5x(5+1)
Jerk Dip
4×3

Black Box Barbell Workouts 5/14 through 5/25

Cycle 17 Week 6
Weekly Quota:

50 Seated Jumps (MAX reps per set 5; MINIMUM 2 minutes rest)
45 minutes Cardio
100 Banded Good Mornings
100 Abz
50 Plate Pinch Tosses
60 HSPU or accumulate 6 minute HS Hold
60 Pullups/Ring Rows

Sunday 5/14
Clean-Jerk
2×2 60% 1×2 65% 2×2 70%
Clean + Jerk
2x(3+1) 75%
Middle Pull from parallette/bench (based off Clean)
2×3 90%, 1×3 100%, 2×3 110%
Behind Neck Push Press
3×5

Monday 5/15
12” Blocks or Floor, Snatch
2x(2-2-2)
Snatch Deadlift
2×3 100%, 1×3 110%, 2×3 120%
12” Blocks or Floor, Snatch
2x(2-2-1)

Tuesday 5/16
Clean + Jerk
3x(2+2) 50% 2x(2+2) 60%, 1x(2+2) 70%, 2x(2+2) 75%
Clean Pull
2×3 90% 1×3 100% 2×3 110%
Clean + Jerk
3x(3+1) 75%

Wednesday 5/17
Snatch
2×2 60%, 2×2 65%, 1×2 70%, 1×2 75% 5×1 80% 1×5 75% 1×5 70%
Snatch Balance
5×3

Thursday 5/18
Thruster (based off Clean)
2×3 40%, 1×3 50%, 2×3 60%
Front Squat + Jerk
2x(3+1) 65%, 1x(3+1) 70%, 2x(3+1) 75%
Front Squat
3×3 (building up), 2×5 (80% of build up)
Jerk Dip
2×3 100% 1×3 110% 2×3 120%
Back Squat (based off Clean)
2×3 60%, 1×3 80%, 2×3 100%

Cycle 17 Week 7
Weekly Quota:

45 Seated Jumps (MAX reps per set 5; MINIMUM 2 minutes rest)
45 minutes Cardio
50 Plate Pinch Tosses
100 Russian Swings
100 Straight arm pulldowns
60 Dips/Pushups
100 Abz

Sunday 5/21
Muscle Snatch + Power Snatch + Snatch
4x(1+1+1)
Snatch
2×3 65%, 1×3 70%, 2×3 75%
Snatch Balance
2×3, 2×2, 1×1

Monday 5/22
Clean + Jerk
4x(3-2-1)
Back Squat (build up from today’s Clean + Jerk)
5×3

Tuesday 5/23
Snatch + Snatch 1” off ground – 3sec pause
4x(2+2)-(2+1)-(1+1)
Snatch Balance
2×3, 2×2, 1×1

Wednesday 5/24
Front Squat + Jerk
1x(3+1) 60%, 1x(3+1) 70%, 5x(3+1) 75%+
Front Squat (build up)
3×3, 2×5 80% of build up
Jerk Dip
3×3
Behind Neck Push Press
5×3

Thursday 5/25
Snatch Pull
2×3 60%, 1×3 80%, 3×3 90%, 3×3 100%
Snatch Deadlift
3×3 110%
12” Blocks, Clean Pull
1×3 70%, 2×3 80%, 2×3 90%, 3×3 100%, 3×3 110%
12” Blocks, Clean Deadlift
3×3 120%