Weightlifting

6 x 3 Jerks from blocks

*Important to go from the blocks today to limit the eccentric phase of the lift and stay focused on a strong/powerful eccentric tyring to sustain our power over the three reps.
Weightlifting Technique

4 sets
4 split press + 4 Jerk balance
CFO Class: Strength

Midline, dynamic

3 sets
10/10 Half kneeling Landmine rotations
15 V-ups
20 Russian twists 45/25lb plate
10/10 Dumbbell Side bends

Often during life, sport, and training our midline is exposed to react to the dynamic demands of the nature of our movement. This complex delivers this exposure in a controlled setting.

CFO Class: MetCon

For time:

50 wallballs 20/14 lbs

6 rounds of the couplet:
10/8 cal machine
16 Alternating DB snatch 50/35lbs

50 wallballs 20/14lbs

The first 50 wallballs in today’s wod, should look completely different than the final 50. The final 50 we are trying to hang on as long as possible, breaking into minimal sets, in order to get to the end as quickly as possible. where the first 50 we are getting our feet wet, breaking more often to enter the couplet as fresh as possible. This workout was made to pace on the wallballs. On the couplet, although 6 rounds seems like a lot, athletes will be able to go faster than they think. The dumbbells should be touch and go and the double unders completed fairly quickly.
Threshold Conditioning

5 rounds
2mins Max cal Bike
1min rest
Upper body accessory


3 sets
20 Close Grip PushUps
20 Ring Rows