Great job from team CFB this weekend came home with a 2nd everyone that was present smashed it and has come away with positives and negatives from the weekend. The biggest positive is that we smashed the standards no dumping was allowed, a lot of no reps went out to other teams due to bad movement standards which is why we are so strict on you guys. Great work from those that took part and for you guys at home we are strict for this reason alone.

Programming for todays WOD is by Coach shan

Mobility - 20 mins
hips and shoulder focus

Strength - Find a 2RM Back squat

WOD - 9 - 6- 3

Unbroken Clean and jerk

NB - You will have 10 mins per 9,6,3 reps 30 mins in total

Gymnastic - 10 min EMOM

5-10 unbroken pull ups  

NB - unless your doing gymnastic class

Mobility - 15 mins focus on hips, wall stretch etc
work on some key areas on your hips

Strength - 12 x 1 @70% 1RM deadlift

WOD - Nancy
4 rounds
500mRun
15 OH squats

gymnastics - 10 min EMOM
5-10 Ring dips

NB - aim for 5 strict then build to 10 over the next few weeks

Recovery day

Make sure we maintain intensity with are volume, don't drop off to increase volume

Mobility - 20 mins Hips
20 mins shoulders inc lats

TEKKERS - split jerk right leg and left

NB - this is not for load max effort of 40% focus on form on landing, feet width etc

Endurance - Must must do …………..

Run/Row - 7 mins work, 4 min Rest  

NB- looking at 4-5 rounds attack what your weak at

Mobility - 10 mins opening hips
10 mins work on lats and traps

Strength - 5RM Push jerk

WOD - 20 min AMRAP
30 Front Rack lunges
200m Run
30 V-ups
200m Run

Gymnastics - 10 min EMOM
odd - 10 ring dips
even - 10 TTB

Bank holiday recovery

After Resting for the weekend or smashing up the Sat comp time to get back on it

Mobility - Bank holiday Hips, work on opening these up

Oly - Find a new 1RM Hang Power Snatch

Gymnastics - 10 min EMOM
5-10 unbroken pull ups/butterfly

Class WOD - 5 rounds

5 Power snatch
10 Box jumps
15 push ups

Endurance - this is a must for most of you

Run or Row - 200m repeats, rest for 60 sec repeat till time drops more than 5 sec

Be aware that its comp day tomorrow :), 3 wods mixed ability 9-3pm

Mobility - position work for Deadlift, hips and hamstrings

Strength - Find a 5RM deadlift

Wod - for time

50 Cal Row
50 Burpees
50 Sit ups
50 Squats
50 Sit ups
50 Burpees
50 Cal Row

Gymnastics - 3 x 10 ring dips
rest 1-2 mins

Chilled day in the Office

Gang make sure you hit the endurance section this will help your engine

Mobility - spend 15mins working on shoulders
band work, ball work etc etc

Oly - 10 min EMOM
5 x Power snatch

NB - keep working on the touch and go, no dumping still

WOD - Snatch drills

Endurance - choose one of the following

Run/ Row - 45s work 45s rest

Midline - 3 min Hollow hold