CF Fitness & Performance Week 12

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.