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CFGV WOD

Saturday

Nancy:

5 Rounds For Time

400 meter Run

15 Overhead Squats (95/65 lb)

 

May 20, 2022

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Friday

Strength:

Hang Power Clean

3-3-3-3-3

  • New Set Every 1:30
  • Progressive

Metcon:

For Time:

1 Burpee Box Jump (24″/20″)

10 Hang Power Cleans (115/75)

2 Burpee Box Jump 

9 Hang Power Cleans

3 Burpee Box Jump 

8 Hang Power Cleans

4

May 19, 2022

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Thursday

Metcon:

As Many Rounds and Reps as Possible In 5 Minutes:

Buy-In: 100 Double Unders

Max Rounds With Time Remaining:

12 Toes to Bar

12 Dumbbell Front Squats (50/35’s)

 

  • Rest 5 Minutes

 

As Many Rounds and Reps as

May 18, 2022

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Wednesday

Superset Strength:

Bench Press

3 x 5

  • (75-80% Across)

w/

Deadlift

3 x 5

  • (75-80% Across)
  • New Set Every 1:30

Metcon:

For Time:

21-18-15-12-9-6-3

Bike Calories

Dual Dumbbell Bench Press (50/35’s)

Deadlift (155/105)

  • Reset Bike Monitor Every Round

 

May 17, 2022

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Tuesday

Partner Workout:

As Many Calories as Possible in 30 Minutes

Partner #1

Row Calories

Partner #2

20 Russian Swings (53/35) + 100m Dumbbell Farmers Carry (50/35’s)

  • Score Total Calories Row’d
  • When Partner #2 arrives back from carries and Tags (a

May 16, 2022

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Monday

Superset Strength:

Back Squat

3 x 5

(75-80% Across)

w/

Strict Weighted Pull-up

3 x 5

  • New Set Every 1:30

Metcon:

5 Rounds

For Time:

Run 400m

2 Rounds of Cindy

  • (Cindy = 5 Pull-ups, 10 Push-Ups, 15 Air Squats)

May 15, 2022

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Sunday

Metcon:

As Many Rounds and Reps as Possible In 25 Minutes

Row Meters 

100m-200m-300m-400m-500m…..

Dual Dumbbell Shoulder To Overhead

5-10-15-20-25 (50/35’s)

  • * 200m Sled Drag After Each Round
  • Ex. (Row 100m, 45 Shoulder to Overhead, 200m Sled Drag)

 

May 14, 2022

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Saturday

“Marathon”

2 Rounds 

For Time:

400m Run

26 Hand Release Push-Ups

400m Run

26 Kettlebell Swings (53/35)

400m Run

26 Ab Mat Sit-Ups

400m Run

26 Deadlifts (95/65)

400m Run

26 Air Squats

400m Run

26 Box Jumps (24/20 in)

May 13, 2022

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Friday

Strength:

Hang Power Snatch

  • 3-3-3-3-3
  • New Set Every 1:30
  • Progressive

Metcon:

As Many Rounds and Reps as Possible In 5 Minutes:

Buy In: 30/24 Calorie Bike

AMRAP in Time Remaining:

3 Power Snatches (115/75)

6 Lateral Burpees Over Bar

 …

May 12, 2022

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Thursday

Metcon:

For Time:

400m Farmer’s Carry (53’s/35’s)

200 Double-Unders

100 Wallballs (20/14)-(10/9)

50 Toes To Bar

Accessory:

For Quality:

Sled Drag Forward 100m 

Sled Pull Backwards 100m

Sled Drag Forward 100m 

Sled Pull Backwards 100m

  • Do not worry about speed

May 11, 2022

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