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CrossFit South Forney
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BASE CAMP MONDAY

5/31/2020

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Monday 06.01.20

Strength Stamina Squats
On the 1:30 x 7 Sets:
2 Front Squat
4 Back Squats
• Barbell Loaded at 69% 1RM Front Squat

WOD
Base Camp"
15 Min AmRap
1 Round of "Strict Cindy"
1 DB Power Clean and Jerk
1 Round of "Strict Cindy"
2 Double DB Power Clean and Jerk
1 Round of "Strict Cindy"
3 Double Dumbbell Power Clean and Jerk
...
Add (1) Dumbbell Power Clean and Jerk Per Round


Dumbbells: 50's/35's

​
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POWER BAR FRIDAY

5/28/2020

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Friday 05.29.20

Strength
C&J Complex

​WOD
”Power Bar"
12 Min AmRap
9 Strict Pull-Ups
12 Hang Power Cleans (135/95)
9 Strict Handstand Pushups
21 Deadlifts (135/95)

​
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TRUCKER THURSDAY

5/27/2020

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Thursday 05.28.20

Stamina SquatsWU/Setup
On the 1:30 x 7 Sets:
1 Front Squat
3 Back Squats
**Barbell loaded at 65% of your estimated 1RM Front Squat

WOD
For Time:
30 Wallballs (20/14)
30 Sumo Deadlift High Pulls (75/55)
30 Box Jumps (24/20)
30 Push Press (75/55)
30/20 Cal Row
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FIVE BELOW WEDNESDAY

5/26/2020

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Wednesday 05.27.20

WOD "Five Below"
5 Min AmRap
Buy-In: 100 DU
Into Max Rounds:
6 Lateral Burpee Over Bar
12 Front Squats (135/95)

Rest 5 Minutes

5 Min AmRap
Buy-In: 100 DU
Into Max Rounds:
6 Lateral Burpee Over Bar
9 Thrusters (135/95)

Rest 5 Minutes

5 Min AmRap
Buy-In: 100 DU
Into Max Rounds:
6 Lateral Burpee Over Bar
6 Clusters (135/95)
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FLEX START TUESDAY

5/25/2020

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WOD “Flex Seal"
For Time:
50.40.30.20.10
AbMat Sit-ups
DU
***15 Deadlift 225/135 after each set


Body Armor
4 Giant Sets:
15 Single Leg Glute Bridges (Left)
15 Single Leg Glute Bridges (Right)
15 Weighted Glute Bridges
15 Glute Bridges
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CINNAMON SWIRL FRIDAY

5/21/2020

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Friday 05.22.20

Strength
**
Jerk Balance Complex (0:00 - 4:00)
3 Sets:
3 Jerk Balances
1 Pausing Split Jerk (1 Second in Catch)
*Set 1: 35% of 1RM Clean and Jerk
*Sets 2-3: 35-45% of 1RM Clean and Jerk

**Tall Clean Complex (4:00 - 8:00)
3 Sets:
2 Tall Cleans
1 Split Jerk
*Start at 35% of 1RM Clean and Jerk and Build

WOD
"Cinnamon Swirl"
15 Min AmRap
200 Meter Run
5 Strict Pull-ups
10 Push Presses (95/65)
15 Deadlifts (95/65)
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ACTIVE RECOVERY THURSDAY

5/20/2020

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Active Recovery
Not For Time:
1 Mile Run
200m Walking Lunges
1 Mile Row​



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CEO WEDNESDAY

5/19/2020

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Wednesday 05.20.20

Strength WU/Setup
Clean Pull Complex
On the 1:30 x 4 Sets:
1 Pausing Clean Deadlift
1 Tempo Clean Pull
1 Clean Pull

Set 1: 55%of 1RM Clean and Jerk
Set 2: 60% of 1RM Clean and Jerk
Set 3-4: 65% of 1RM Clean and Jerk

WOD
"CEO"
4 Rounds:
AMRAP 3:
3 Power Snatches 115/75#
6 Push-ups
9 Air Squats

**Rest 1 Minute Between Rounds
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TWO 4 THE PRICE OF 1 TUESDAY

5/18/2020

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Tuesday 05.19.20

"Long Beach"
1 Round:
160 Double Unders
800 Meter Run
40 Bar Facing Burpees

2 Rounds:
80 DU
400 Meter Run
20 BFB

3 Rounds:
40 DU
200 Meter Run
10 BFB

****Or****

Aerobic Threshold Intervals
On the 0: 30/25 Calorie Row
On the 3: 25/20 Calorie Row
On the 5: 20/15 Calorie Row

On the 7: 30/25 Calorie Row
On the 10: 25/20 Calorie Row
On the 12: 20/15 Calorie Row

On the 14: 30/25 Calorie Row
On the 17: 25/20 Calorie Row
On the 19: 20/15 Calorie Row
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NASTY GIRLS MONDAY

5/17/2020

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Monday 05.18.20

Strength

Stamina Squats
WU/Setup
On the 1:30 x 7 Sets:
2 Front Squat
4 Back Squats
• Barbell Loaded at 60% 1RM Front Squat

WOD
"Nasty Girls"
3 RFT
50 Air Squats
7 Ring Muscle-ups
10 Hang Power Cleans (135/95)

**Substitutions will be given during class briefing
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