010913

CFE STRENGTH & CONDITIONING WOD

As many rounds as possible in 8:00 of:
6 Deadlifts, 185/135lbs
12 Toes-to-Bar

3r+7

CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 8:00 of:
15 Hand-Release Push ups
12 Russian KB Swings, 40kg each hand

4r+10

sprintx6

310814

front squat for 8 reps

60kg

70kg

80kg

80kg

70kg

60kg

cf endurance

7min amrap

9 ring dip

21 double unders

4 rounds

300814

olylift

snatch @50kg

then- 

emotm for 5 min

3 hang snatch @50kg

then

emotm for 10min

3 hang cleans @80kg

290814

skill based

ring muscle up practice

press

strict press for reps

12@40

12@45

12@50

push press

55-60-65

jerk @70

270814

bench

10@70

8@80

8@90

incline db press

seated wide press

260814

squat

5x8@100kg

leg press

3x8@240kg

stiff deadlift

250814

double unders practice

deadlift 

5@110

5@140

3@150

3@170

2@170

3@150

3@140

7@110

done

240814

squat

front squat 6x3

90-95-100-105-110-115

3x5 constant 90kg

pull ups x100

narrow lat pull

seated lat row

190814

squat

2@80kgx8

2@80kg x8 half bottom up squat

2@80lg x8 4sec pause squat

deadlift

stiffed leg

12@60kg

10@80kg

8@100kg

walking lunges

20steps x3 with 2 20kg kb

170814

100 pull ups

lat rows

narrow grip lat pulls

160814

oly lift

snatch warm up

3@40

3@50x2

hang snatch work

60kg x 3

heavy hang cleans

60x3

80x 3

90x 2 

80x3

150814

front squat

pause hold at bottom of 3rep

3@60

3@80

3@100

3@102.5

3@105

3@100

3@90

3@85

140814

jerk training

3@60

3@70

3@80

2@90

3@80

2@80

incline dumbell press

bench press superset

4x10 @55kg

10 push ups

cable pulls

arms work (biceps, triceps)

130814

squat

5x5

100-120-120-120-120-100

leg press

12-10-8-6

hamstring curl

120814

pull ups

100reps

dumbbell row 

3x8 @46kg each hand

110814

squat

front squat

5x5 (c) 100kg

bench press 1rm

115-120-125(pr)-130(f)-127.5(f)

rest

bench press

5x 8(c)

70% of 1rm

(90kg)

050814

squat

2 reps till max set

100-110-120-125-130-135(1)

back squat

5x5 @100kg

muscle snatch

5x5

snatch grip high pull

5@55kg x 2

5@75kg x 2

3@95kg x2

040814

bench

5x7 superset 5 pull ups

80kg

then-

heavy lat db row 

50kg superset 12 pushup after each hand

then

bench 

10-8-6

60-70-80kg

bar dip 3x10

cable fly 3x12

030814

front squat

5x5 (p)

90-95-100-105-110

deadlift

5x3

140-150-160-170-180kg

benchpress superset 

5x5@95kg

superset 5 pull ups

finish with

1500m row

020814

oly lift

5x3 hang snatch

60kg

squat clean practice

5reps @60kg couple sets

010814

crossfit

grace

30 clean n jerk @60kg

unofficial time : 4:20

then-

elizabeth

21-15-9

clean @60kg

dips

unofficial time :8:25