WEEK OF 9/25/17 – This week is a “make-up” week for your lifts. If you missed any 3 rep maxes over the last month, please find them this week for the next strength cycle which will start next Monday. Enjoy the new look and feel of CFG this week. Very exciting.
MONDAY
Strength/Skill
Make up lift
WOD
15 minute AMRAP:
12 DB reverse lunge
9 DB shoulder to overhead
6 Burpees
Rx: 40/25
R+: 45+/30+
TUESDAY
Strength/Skill
EMOTM for 10 minutes:
3-6 Toes to Bar
WOD
10 x 100m row sprints (record highest time)
WEDNESDAY
Strength/Skill
Make up lift
WOD
“11.3”
5 Minute AMRAP:
Max Squat Clean and Jerk (155/103)
THURSDAY
Strength/Skill
None
WOD
For time:
50 wall balls (20/14)
40 pull-ups
30 medball cleans (50/30)
20 thrusters (95/65)
1000m run
20 thrusters (95/65)
30 medball cleans (50/30)
40 pull-ups
50 wall balls (20/14)
FRIDAY
Strength/Skill
Make up a lift
WOD
6 rounds for time:
30 doubles
15 swings (55/35)
Rest 1 minute
R+: 70/45
SATURDAY
Partner WOD