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CF5/23/22

Full Week Programming

This week Kip/Core work before our metcon Monday, we will be working both of the Olympic Lifts and fun building Metcons along with a long Hero Wod "Murph Prep" Tues

Monday: Core Work + Metcon
Tuesday: Murph Prep Hero WOD Coffey
Wednesday: Snatch + Metcon
Thursday: Deadlift + Metcon
Friday: Clean + Metcon

Core Series

Every 90s alteranting for 3 sets
Core:
     10 Hollow Rocks
     10 V-Ups
     10 Sec Hollow Hold
   Back:
     10 Arch Rocks
     10 Arch Ups
     10 Sec Arch Hold

Metcon (4 Rounds for time)

RX Every 5 Minutes for 4 Rounds
500/400m Row
25 KB Swings American 53/35
15 Pull-ups (scale to jumping)

RX+ Every 10min for 2 Rounds
1000/800m Row
50 KB Swings American 53/35
30 Pull-ups

Doing this as the 4 Rounds will give you some rest every time, the RX+ option should only be done if these movements are all at weight and easy to complete the RX version unbroken

If you do it RX+ when logging your time you would leave rounds 3&4 blank

Extra Credit

3 sets of 10 of each Superset
Is, Ts & Ys w small plates

Want to see some of these movements in action? Check out our .

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Monday, May 23, 2022

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