8/20/13 WOD

2013_cftc_games

Here it comes the annual CFTC Summer Games this Saturday! Teams and heat schedules will be posted by Friday. For anyone that is not competing and wants to volunteer please let us know asap.

FUNCTION

A. 3 Rounds (not for time)

5 Wall Squat Mobility- hands above head, grab your thumbs, toes as close to all as possible without to much toe turn out.
20 Parallel GHD Sit-ups

B. 5 x 3 Back Squat- build up to 5lbs heavier then last week; rest as needed.

C. 3 x 8-10 Glute Ham Raises; rest 90 sec.

D. 3 min AMRAP of:

10 Push-ups

10 Power Cleans-95/65

*Rest 3 min

3 min AMRAP of:

10 Deadlift-135/95

10 Lateral Bar Hops

*Rest 3 min

3 min AMRAP of:

10 DB Snatch (5r/5l)- 50/30

10 Box Jumps-24/20

*notes- quick 3-5 min foam roll session after.

DRIVE

A. 3 Rounds (not for time)

3 Deadlifts

3 Hang Power Cleans

3 Front Squat

* Add weight each round, heavy enough to jump right into first set of cleans.

B. 5 x 3 Cleans- build up to 5lbs heavier then last week.

C. 1 x 5 Deadlift- 5-10lbs heavier then last week.

D. For Time:

10/8 Bar Muscle-ups

12 Power Cleans- 155/105

16 Front Squat-155/105

20 Alternating DB Snatch- 30% of Bodyweight

16 Front Squat

12 Power Cleans

10/8 Bar Muscle-ups

*notes- quick 3-5 min foam roll session after/

 

Posted on: August 19, 2013admin

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