CF Games 12.1

28
Feb

CF Games 12.1

Look over to the right! 

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

Get on it!  We’re covering your registration fee!

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

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

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
[youtube]http://www.youtube.com/watch?v=VsZJkUtv-B4[/youtube]

Running and Endurance Workshop on Saturday, March 16th

Click here for more info