Main CFOC Workout of the Day

2/1/2010

Seven rounds for time of:
95 pound Power snatch, 7 reps
95 pound Snatch balance, 7 reps
95 pound Overhead squat, 7 reps

1/29/10

For Time:

750m Row

21 Power Cleans

21 Push Jerks

21 Overhead Squats

500m Row

15 Power Cleans

15 Push Jerks

15 Overhead Squats

250m Row

9 Power Cleans

9 Push Jerks

9 Overhead Squats

1/28/10

5k Row

1/27/10

3 Rounds of:

1 Deck Squat (increase by one each round)

50 Situps

40 Squats

30 Side Plank Hip Dips (15 per side)

1/26/10

5-5-5-5-5

Front Squat

Between each of the front squat rounds, do one 500m row for time (total of 4 rows).  The lifts are untimed and you may take as much rest as you want between efforts on the front squats and rows.

1/25/10

For time:
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups

1/24/10

3 x 2000m Rows for time with 5 mins rest between rows

1/23/10

Black Box

(Reminder - no 7 am class today)

1/22/10

500m Row for time followed by strength work

5-5-5-5-5

Shoulder Press

5-5-5-5-5

Push Press

If you have time remaining, work on single Push Jerks beginning with light loads to get the form down and working up to a 1RM.

1/21/10

3 Rounds of:

10 Push Press (95/65)

20 Burpees

30 Kettlebell Swings

40 Box Jumps

50 Situps