CF Games 12.1


CF Games 12.1

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That’s how much time you have left to register for the 2013 Reebok Strength & Conditioning Open!

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WOD for Friday 030113 –  Click Here For Today’s Schedule
Snatch Pulls                    
5 sets of 2 reps @100% 1RM               

3 single reps @60%
3 single reps @70%
3 single reps @80%
CF Open WOD 12.1
AMRAP in 7 minutes:

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Post Snatch Loads and Burpees Completed to Comments
For the strength segment, first perform 5 sets of double rep Snatch Pulls.  Use 100% of your Snatch1RM for these.  Once you’ve completed these sets, perform  3 single rep Snatches from the floor (or from the hip if a Coach directs) to a full overhead squat at the posted percentages.  These are for technique, rather than for PRs.  In fact, you should not be missing many reps due to heavy load.  Rest roughly 1 minute between attempts. 

The conditioning workout is WOD 12.1 from the 2012 CF Open.  Note the standard…not just a burpee, but a burpee to a jump of 6″ above your standing outstretched arm.

ENDURANCE WORKOUT tonight at 6pm!

CF Open WOD 12.1 Tips

Running and Endurance Workshop on Saturday, March 16th

Click here for more info