CFCody & Comp WOD 1. Conditioning 20-18-16-14-12 Burpee’s 10-8-6-4-2 OHS, 135/95 5-4-3-2-1 Ring MU/Bar MU or 10-8-6-4-2 Pull Ups + ring dips 2. Midline Conditioning 3 Rounds NOT for time of: 15 ring or elevated push ups 30 Sec Handstand Hold 15 Good mornings w/ empty barbell or band 30 Sec Hollow Rocks

The Power Cleans and Snatches listed below are part of a progression. Follow the designated percentages and time constraints exactly. These are not heavy lifts – they are fast. Olympic lifting is equal parts (1) Strength, (2) Technique, and (3) Speed. Use today to build the SPEED. Much like max-effort 10m sprints produce incredible speed […]

Active Recovery Day! Open Gym 12-1pm Olympic Lifting 5:30-6:30pm

CFCody WOD 1. Snatch EMOMx10: 1 Squat Snatch 2. Squat – 10 Min 5×4 Back Squats, across 3. Stamina Builder 3 Rounds of “DT” 12 Deadlifts, 155/105 9 Hang Power Cleans, 155/105 6 Push Jerks, 155/105 Comp WOD 1. Conditioning 3 Rounds: 500m Row 15 Burpees 10 Goblet Squats (Heavy – you choose 1 or […]

Today’s session is part of a progression for building the snatch. Every week through the end of Regionals you will do (1) EMOMx10 Snatch – you choose to go across, climb or hit a 1RM, (2) Pulls from an increasing deficit, and (3) Back Squats with decreasing reps/increasing loads. CFCody WoD 1. Conditioning 3 Rounds: […]