#wcw
CFF Team BLUE can’t wait to compete with Kim at Milford Mayhem coming in November
Regionals :
am
A. Push Jerk 3-5×5 within 10% of 5RM +1 set at 95% and 1 set at 90% to todays heavy set – shoot for 5 reps on these
B. Push Press 3-5×5 within 10% of 5RM +1 set at 95% and 1 set at 90% to todays heavy set – shoot for 5 reps on these
C. Bench press 3-5×5 within 10% of 5RM +1 set at 95% and 1 set at 90% to todays heavy set – shoot for 5 reps on these
pm
A. Front SqT – 3RM with 1 second pause each rep + 2×3@90% with pause
B. AFAP
400m Run
15 hang power cleans 185/123
400m Run
rest 9 minutes
3 min max calories on bike
rest 9 min
3 min max calories row
rest 9 min
5 rds
50’ sled rope pull (HEAVY, athlete choose)
50’ HS Walk
50’ burpee broad jump
C. Assistance Work
– Athlete specific focus work. Attack some weakness’s and spend some time. Reminder: movement = #1
Single Session:
A. PM SESSION ABOVE
A- 235/245/255
B-210/220/230
C-225/235/245/255/265 going to try to build on this
D- FS 290 (legs slowly coming back)
E- metcons
3:52 ub hpc must be a PR at 185 400m run is a guesstimation at our gym give or take
No bike so double row 72/70
Sled wod (250# or so) 9:07 shoulder smoker
Add on emotm 10 odd 10 pistols even 3/4/5 strict pullup/butterfly/CTB complex focused on efficiency not volume here
A. P. Jrk 5x 125, 135, 145, 155, 165, 135
B. F. Sqt w 1 sec pause x3 – 220, 200, 200
Metcons
400m run, 15 hng p clns @ 155, 400 m run – 5:25
rest 6 minutes
3 minutes D.U. 155
rest 6 minutes
3 minutes Row 50 cal
rest 6 minutes
Four rounds of: weighted sled pull, hand stand walk, burpees broad jump all approx 50 feet in 15:10