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CrossFit South Forney
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JUMPIN’ FRIDAY

10/29/2020

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Friday 10.30.20

WOD “Jumpin”, “Jumpin”
60/40 Cal Row
30/20 Cal Bike
20 C&J 155/105#
**@ 15 Min go into......
​
Power Clean & Jerk
EMOM x 10rds
Set 1&2 @ 68%
Set 3&4 @ 72%
Set 5&6 @ 76%
Set 7&8 @ 80%
Set 9&10 @ 80-83%
**based off 1RM C&J
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PAUL BUNYON WEDNESDAY

10/27/2020

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Wednesday 10.28.20

Skill 10 Min AmRap
25’ HS Walk
5/3 BMU
25’ HS Walk​

WOD “Paul Bunyon”
(15 Min AmRap)
60 DU
20/15 Cal Bike
9 Deadlifts 275/185#
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FINISH LINE TUESDAY

10/26/2020

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Tuesday 10.27.20

StrengthPower Clean Technique
(5 Sets)
2 Muscle Cleans
1 Pausing High HPC
1 Pausing HPC
1 Pausing Low HPC
(All pauses 1 sec in each catch position)

Set 1 @ 35%
Set 2 @ 40%
Set 3 @ 45%
Set 4 @ 50%
Set 5 @ @ 50-55%
**based on PC 1RM

WOD
“Finish Line”
21.15.9
Power Clean 135/95
Bar Facing Burpee
**Directly into 800m run
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FIGHT NIGHT MONDAY

10/25/2020

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Monday 10.26.20

Strength
​Back Squat

Every 3 Min x 5 Rds
10@65%
8@72%
6@78%
4@83%
2@88%​

WOD (15 Min AmRap)
“Fight Night”
20 Thrusters
20 Hang Power Snatch
20 Box Jump
20 OHS
20/15 Cal Row

*BB 75/55#
*BJ 24/20”


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ACTIVE RECOVERY THURSDAY

10/21/2020

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Thursday 10.22.20

Active Recovery 25 Min Bike
**Every 5 Min (5 sets)
5 Strict PU
100m Single Arm Farmer Carry (switch @50m)
20 Sec Hollow Hold

*Post WOD Mobility*
or
*Open Gym*


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KARABEL WEDNESDAY

10/20/2020

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Wednesday 10.21.20

Strength/Skill
Snatch Technique
(On the 2:00 x 5 sets)
3 Snatch Grip PP
3 OHS
3 Snatch Balance
​
Set 1 @ 50%
Set 2 @ 55%
Set 3-5 @ 60%
% based off 1RM Snatch

WOD
“Karabel”
10RFT
3 Power Snatch (135/95#)
15 Wallball (20/14#)
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ROUND AND ROUND TUESDAY

10/19/2020

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Tuesday 10.10.20
​
WOD 1 (16min AmRap)
“Round and Round”
Buy-in
50/35 Cal Bike
**time remaining**
15 Box Jump Over (24/20”)
12 C2BPU
9 Double DB Clean (50/35#)

WOD 2 “Think”
1000m run
50 GHDSU
10 Rope Climb
**(partition as desired)
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DOWN TO EARTH MONDAY

10/18/2020

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Monday 10.19.20

Strength Front Squat
E2MOM X 5rds
1 Pausing FS (3s in bottom)
1 FS
​

Set 1 @ 60%
Set 2 @ 63%
Set 3 @ 66%
Set 4 @ 69%
Set 5 @ 72%
% based on FS 1RM

WOD
“Down to Earth”
7Rds
200m run
7 Thrusters 95/65
7 Bar-Facing Burpee
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HELEN FOR FRIDAY

10/15/2020

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Friday 10.16.20

WOD “Helen” 3RFT
400m run
21 KBS (53/35)
12 Pull-up

Strength - OHS
E2MOM X 5rds
1 Pausing OHS
1 OHS
Set 1 @ 60%
Set 2 @ 65%
Set 3 @ 70%
Set 4 @ 75%
Set 5 @ 75-80%
**based off OHS 1RM
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ACTIVE RECOVERY THURSDAY

10/14/2020

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Thursday 10.15.20

Active Recovery WOD
​20
Min EMOM
(Tabata :40 on / :20 off)
Min 1 - Machine Cals
Min 2 - Russian KBS
Min 3 - Air Squats
Min 4 - DU
Min 5 - AbMat sit-ups

*Post WOD Mobility*
or

*Open Gym*
0 Comments
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