Tuesday

“The concept of food as a treat is baked into our society. I’m not immune to this concept and, before I learned to love lifting iron for the sake of how it made me feel (versus the way it made me look), I was much more of an outcome-motivated gal. I was in that gym thinking that an extra set of this or more time doing that allowed me to eat more. I was earning my food in the gym. But those days are gone now.”
Don’t Earn Your Food in the Gym

WOD:
Every 2min x 32 min.
(4 Rounds)

1. Sled Pushes:
light-moderate load walking pace, but moving the entire 2 min.

2. Crossover symmetry:
1-3 movements x 5-8 reps of each.

3. Unbroken Heavy Russian KB Swings:
30-45 seconds (fluid swings with each breath)
*walk remainder of 2 min.

4. Farmers Carry:
width of room, rest at each width of room- mod-heavy load KB.

Monday

How to dress for your shapeWOD:
A. Clean & Jerk skill

B. EMOM x 10 min:
1 Cln. pull (floor)+ 1 Cln. (below knee) + 1 Split jerk
(increasing weight each min/2 min)

Extra Credit:
EMOM x 10:
odd: 10 GHD/straight leg ab-mat situps,
even: 5 strict pullups: 1st round overhand, 2nd: underhand, 3rd: narrow, 4th switch, 5th switch.

Friday

nice as your butt


WOD:

A. Clean & Jerk skill
B. EMOM x 10 min:
1 Cln. pull (floor)+ 1 Cln. (floor)+ 1 Cln.+ 1 Split jerk
(increasing weight each min/2 min)
*this should be the heaviest you have gone in this cycle.

Extra Credit: EMOM x 10:
odd: 10 Heavy Russian swings,
even: 5 strict pullups: 1st round overhand, 2nd: underhand, 3rd: narrow, 4th switch, 5th switch.

Thursday

Weekend Schedule:
Sat. March 28.
Open Gym 9-10am.
Olympic Lifting 10-11am.
FREE CF Kids 1030-11am.
FREE Community workout 11am-1230p.

Sun. March 29.
4pm: Open Gym/ 15.5 Re-d0-makeup

WOD:
For time:
50 burpees
100 double-unders *300 SU
(split reps however you want to accomplish in fastest time: have a game plan before workout starts)

Wednesday

WOD:
A. Snatch skill work for todays session:
B. EMOM x 10 min:
1 Sn. pull (floor)+ 1 Sn. (floor)
(increasing weight each min/2 min)
*This should be the heaviest you have gone in this cycle.

Extra Credit: EMOM x 10:
odd: 10 GHD/straight leg abmat situps.
even: 10 strict dips