Rest Day

Jason Marks

For those coming in to CFP

WOD

"Jason Marks"

3 Rounds for time

21 Pull Ups

15 Push Press 60/40kg

9 Deadlift 100/70kg

400m run

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9/7/2010

Our NEW GHD's have arrived

Strength
Push Press
3-3(reps or more)
1st Working set 85% 1rm
2nd Working set 90% 1rm
Push Jerk
5-3-1(reps or more)
1st working set 75% 1rm
2nd working set 85% 1rm
3rd working set 95% 1rm

WOD
Complete 21-15-9 reps for time of
Thrusters 50/40
Ring Dips

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8/7/2010

JM

Strength
Snatch
5-3-1(or mor reps)
1st Working set 75% 1rm
2nd Working set 85% 1rm
3rd Working set 95% 1rm

WOD (Snatching Chief)
Max rounds in 3 min
3 Power Snatch 60/45kg
6 Push-Ups
9 Squats
Rest 1 Minute
Repeat for a total of 5 cycles

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7/7/2010

Skills 20min
Kettlebells
(Work KB Cleans, Snatch, Hand 2 Hand work & Turkish get ups)

WOD 5Rounds (Start & Finish with a 200m sprint)
25 KB Swings 24/16
15 Wall Ball
10 KTE

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Rest Day

Laine demonstrating full extension of the press

For those coming into CFP
WOD
The "Beep test"
Strength
Deadlift
5-5-5or more
1st Working set @ 65% 1rm
2nd Working set @ 75% 1rm
3rd Working set @ 85% 1rm