CFNH will BE OPEN Sunday 4/20 with ONLY one class at 9:00AM for the Easter Holiday.

W.O.D. April 19, 2014

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Dynamic

800 Meter Run

3 rounds of the following

  • Squat Thrusts x 5
  • db Push Press x 5
  • Performance: :30 second bar hold then strict pull up x 3
  • Fitness: ring rows x 5
  • run 100 meters

Fitness

Daniel


50 Ring Rows
400 meter run
Thruster, 21 reps
800 meter run
Thruster, 21 reps
400 meter run
50 Ring Rows

Performance

Daniel


50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Competition

A.  Snatch - 60%x2, 70%x2, 80%x2, heavy single
B.  Clean & Jerk - 60%x2+1, 70%x2+1, 80%x2+1, heavy single

 

Daniel


50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Olympic lifting

A.  Power Clean - 75% x 5 x 3
B.  Power Jerk - 65% (of split jerk) x 5 x 3 - Feet must move
C.  Overhead Squat - 75% x 5 x 3

A.  3-Position Clean (floor, below knee, above knee) + Jerk - 60%x1, 65%x1, 70%x1, 75% x 3 sets
B.  Clean Pull - 95% (of cln) x 3 x 2, 100% x 3 x 2
C.  Front Squat - 75% x 5 x 3
D.  Good Morning - 5 x 3

A.  Snatch - 60%x2, 70%x2, 80%x2, heavy single
B.  Clean & Jerk - 60%x2+1, 70%x2+1, 80%x2+1, heavy single
C.  Back Squat - 80% x 5 x 3
D.  SLDL - 5 x 3

Endurance Week of 04/14/14

3 rounds of:

:60 on :60 off :60 on :50 off :60 on : 40 off :60 on :30 off :60 on :15 off : 60 on :05 off : 60 on  rest 5:00

 

Do not advance on your rest.  Post total distance each round to CFNH Endurance FB page.

181 Mitchell Dr., New Haven, CT 06511

Get Directions

NO CLASS EASTER SUNDAY

10K @ 85%

3 x 1 mile with 5:00 rest 

keep motivated and Track your workout performance

Beyond the whiteboard