Week 12
Testing this week will include: snatch/ overhead squat, clean & jerk, squat, 2- mile run, 5K run. The strength tests will be at the beginning of the week, and the aerobic tests at the end of the week. With the upcoming holiday weekend approaching, we will be closed on Thursday, July 4th, and Friday, July 5th. We will have open gym on both Saturday, and Sunday morning. The programming this week is as such to allow for best results on the fitness tests, so it helps that this week also happens to be a holiday week! If unable to make it on programmed days, please use the open gym times to test. If you are able to complete all of the programmed days, and still do well on the fitness tests, enjoy the rest days because you’ve accomplished the goals for the last 12 weeks of programming! Time to re-adjust numbers, and start building again...
Monday, 7/1
CF Fitness
A. Push Press + Jerk (3+2)x4- build to a heavy set
B. 3 Rounds for Time:
20 Incline Pushups
20 Jumping C2B Pullups or Jumping Pullups
20 KB Swings
Performance
A. Jerk- Build to ~90% of your best C&J. This is preparation for tomorrow's clean & jerk.
B. 4 Rounds for Time:
20 Pushups
20 Pullups
20 KB Swings 70/53lbs
Tuesday, 7/2
CF Fitness
A. Overhead Squat- Build to a heavy single
B. Hang Power Clean + Front Squat + Jerk E2MOM x20 Minutes, building to a heavy set
Performance
A. Snatch- 1RM
B. Clean & Jerk- 1RM
Wednesday 7/3
CF Fitness
A. Goblet Squat- TEST
OR; Front Squat- Build to a heavy set of 5
B. 21-15-9 Reps for Time:
KB Cleans- moderate to heavy
Dips or leg assisted dips
Performance
A. Back Squat- Build to a heavy single
B. "Elizabeth the Powerful"
21-15-9 Reps for Time:
Power Cleans 165/120lbs.
Ring Dips
Thursday, 7/4
CLOSED
Friday, 7/5 (CLOSED)
If able, go to a track, or use Map My Run and post times to SugarWOD.
CF Fitness
For Time:
Run 2 Miles
Performance
For Time:
Run 5K
Saturday, 7/6
CF Fitness
For Time:
With a partner, and only one person working at a time, complete:
300 Jump Rope
100 Calorie Row
100 Wall Balls
80 DB Snatches- use a challenging load
Performance
For Time:
With a partner, and only one person working at a time, complete:
200 DU's
150 Calorie Bike
100 Wall Balls 20/14lbs.
50 Snatches 135/95lbs.