Friday’s WOD

Warm Up: 500 Meter Row 400 Meter Run Strength / Clean & Jerk 3-3-2-2-2-1-1-1-1-1 *Use the heaviest weight you can for each set. Rest as needed between sets.   Advance WOD BBG 1) 5X3 Low Hang Snatch (1″ off floor) – heaviest possible, rest 60 – 90 sec. Notes: These should be performed UB if possible, but it is not required. 2a) 3X3 Snatch First Pulls + Hang Snatch Pulls – heavy, rest 60 sec. Pause for 3 counts at the top of the first pull. Then, from the hang position (end of the first pull), perform a snatch pull. 2b)

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Thursday’s WOD

Warm Up: 500 Meter Row 3 Rounds For Time: 50 yd Barbell Overhead Walk, 185/135 lbs, 25 yd Barbell Walking Lunge, 185/135 lbs, 50 yd Farmers Carry, 95/65 lbs,   Advance WOD BB Gymnastics 5 attempts to establish a 1RM of the barbell complex: 1 Clean 3 Front Squats 1 Jerk 3 Back Squats 1 Behind the Neck Jerk Notes: All reps must be completed unbroken. The bar may only rest in the front or back rack position. After completing the first Jerk, the bar should be lowered to the back rack to continue. The bar may be dropped from

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Artichoke and Avocado Salad

  So back at it! This is such an easy go to salad. The recipe is posted under "Side Dishes" in the private nutrition section for CFU's athletes. I just threw this together for Scott so I can take it to him at the 1PM class. Took me pry a total of 5 minutes to chop everything. Delish!! What is on your meal plans today?

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Tuesday’s WOD

Warm Up: 500 Meter Row Skill: Burgner warm up   10 Minute AMRAP: 5 Deadlifts, 185/135 lbs 100 Meter Run   Advance WOD Strength 1a) 5X2 Top Pull Deadlifts @ 90% – rest 60 sec. DEMO VIDEO 1b) 5X3 Bench Press w/ chains @ 55% bar + 25% chains – rest 60 sec. Notes: The barbell should be loaded with 55% of 1rm, then 25% of the 1rm should be added in chain weight. 2a) 3X5 Tempo Supinated Weighted Pull-ups – heaviest possible, rest 60 sec. Notes: The movement tempo should be up quickly, 3 count pause with chin over

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