Preventative Medicine – CFS

Jun 16th, 2016

Category: CrossFit

Preventative Medicine – CFS

Outdoor Fitness

Outdoor Fitness

Strength
1. Strict Press
5-4-3-2-1
2. Push-press
3-3-3-3

WOD
10-9-8-7-6-5-4-3-2-1
Clean and Jerk (115,75)
Burpee Pull-up

Level 2 (95,65)
Level 1 (75,45), 8-7-6-5-4-3-2-1, Burpee Knees to Chest

– Coaches Tip –
Choose a weight where you can do the first 10 clean & jerks without putting the barbell down.

Conditioning Class: WOD
4 Rounds
In 3 minutes complete:
20/15 Calories Assault Bike
AMRAP Double Unders
Rest 1 minute

In 3 minutes complete:
Row 300m
AMRAP Burpees
Rest 1 minute

Conditioning Class: Core
2-3 Rounds for Quality
5 Glute Ham Raises
10 Back Extensions
15 GHD Sit Ups

DISCUSSION 9 Comments

  1. Joel 06/17/2016 at 2:39 am

    Strict Press: up to 95
    Push Press: 135 x 3
    WOD: 16:01 75#

  2. Eddy 06/17/2016 at 1:46 am

    SP: stayed at 115
    PP: 155
    WOD: 16:28 Rx
    Post WOD bench press

  3. jason barrow 06/17/2016 at 12:44 am

    Press: 115×1
    Push Press: 165×3
    WOD: 18:49 Rx

  4. Trevor Crean 06/17/2016 at 12:34 am

    Press-95
    Pp-135
    WOD- 13:50 L2
    Linked the first 10 and felt like I got kicked in the chest for the remaining 13min.

  5. Mike Quigley 06/16/2016 at 7:20 pm

    Strict Press – 155×1
    Push Press – 200×3
    WOD – 15:54 RX. My plan was to go easy through 10/9/8 then hit the gas in round 7…..well, there was no gas.

  6. Jule 06/16/2016 at 5:46 pm

    Squatted: 10-10-10-5-5: 135-155-175-205-215
    WOD: 15:14 L2

  7. Frawls 06/16/2016 at 12:47 pm

    SP: 140#
    PP: 175#
    WOD: 14:13 Rx

  8. Brian M. Maser 06/16/2016 at 12:25 pm

    SP: 140
    PP: 165
    WOD: 13:15 Rx

  9. Nick Alonso 06/16/2016 at 11:16 am

    SP/PP: 145#/175#
    WOD: 17:30 Rx