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workout of the day
[WOD]

wednesday

8/27/2019

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Picture

Strength

​Hang Power Clean + Push Jerk
-Take 10mins to build to a Max

MetCon

For Time:
200m Run
9x C2B Pull-Ups
12x H. Clean and Jerk @ 75%
200m Run
15x C2B Pull-Ups
9x Hang Clean + Jerk @ 80% of HS
200m Run
21x C2B Pull-Ups
6x Hang Clean + Jerk @ 85% of HS

-16 min Time Cap

Notes:
The conditioning piece will use the heavy single, ascending in weight and descending in reps through the rounds. Push the pace on the run and challenge yourself to get through the C2B under fatigue before getting to the Hang Clean and Push Jerk.
​

Post

​1-Arm  DB High Pull
2x8/side
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monday

8/18/2019

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Picture

Strength

Clean and Jerk
-12mins to work technique following template below
3@60%
2@70%
1@80%
1@85%

Then...
EMOM;
 0:00-2:00
1x @ 70%
4:00-6:00
1x @ 75%
8:00-10:00
1x @ 80%

MetCon

3min AMRAP:
18/15x Cal Row
20x Burpees Over Rower

3min REST
​

3min AMRAP:
18/15x Cal Row
20x WallBall (20/14#)

Notes:
Working a lot of Clean and Jerks today. Focus on technique the EMOM format is plenty of rest but also forces you to go again before you may want to. Pin your ears back and breathe fire in the conditioning piece.
​

Post

For Quality:
30x Scap Push-Ups
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friday

6/6/2019

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Picture

Gymnastics

Strict Pull Ups

BEG
Tempo Ring Rows 5x3 @3133
*Do these as vertical ring rows if possible

INT
Tempo Pull Ups 5x3 @3133

ADV
Tempo Weighted Pull-Ups 5x3 @3133

MetCon

For Time:
40x Toes 2 Bar
20x Clean and Jerks (155/105)

Post

DB Rows 3x20/Arm
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    Coach Erin

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Fort Collins Crossfit

1833 E Harmony Rd, Suite 17
Fort Collins, CO 80528

pH: 970.294.4124
E-mail: erin@fortcollinscrossfit.com

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  • Home
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    • Fitness Services
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    • Coaches
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  • About FCCF
    • About Us
    • Schedule
    • Rates
    • Contact Us
  • Youth Programs
  • Gym News