October 18, 2018
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CFDC Smackdown 2018 Heats: REVEALED

 
October 18, 2018
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Friday, 10/19

Strength Snatch Prep (12 Min) 1×10 Snatch Grip RDL w/bar 2x 2 Hang Hi Pull+2 Hang Power Snatch 2×1 Hang Power Snatch+1 Snatch EMOM 5 Minutes 1 Hang Power Snatch+2 Snatches (~65-70% 1RM) Rest 1 Minute EMOM 5 Minutes 1 Hang Power Snatch+1 Snatch (~75-80% 1RM) Rest 1 Minute EMOM […]
October 17, 2018
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Thursday, 10/18

Met Con For time (15 Min cap) 10-9-8-7-6-5-4-3-2-1 DB Squat Cleans (M:50/40/30, W:35/25/15) 5-10-15-20-25-30-35-40-45-50 Double Unders (scale to 2x Single Skips) At 18 Min Mark (time cap +3 minutes) 21-18-15-12-9 KB Swing (M:32/24/16, W: 20/16/12) Ab Mat Sit Ups
October 16, 2018
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Wednesday, 10/17

Strength Bench Press (30 Min) Prep: 1×6 w/bar, 3×6 working up Work: 8-8-6-6-4-4 Met Con EMOM 12 (4 Rounds each) A) 5 Hinge Rows B) 10 DB Tricep Extensions C) 15 Band Pull Aparts
October 15, 2018
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Tuesday, 10/16

Met Con In 6 Minutes: Row Max Meters Rest 6 Minutes In 6 Minutes: Max Reps Wall Ball (cap at 150) Rest 6 Minutes In 6 Minutes: Plank Hold, every break 20 Alt Lunges Rest 6 Minutes
October 14, 2018
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Monday, 10/15

Met Con Every 3 Min for 21 Min 12 Pull Ups AMRAP in remaining time of: 75 Push Ups* 60 Single Arm DB Push press (M:70/50/40/30, W:50/35/25/15)- switch sides every 5 reps 45 Burpee Box Jumps 30 V-Ups *Scale Pull Ups to: – 9/6/3 reps – 12 Jumping Pull Ups […]
October 14, 2018
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Programming Preview: Week of 10/15

Monday, 10/15: Met Con – Pull Ups, Push Ups, Alt SA DB Push Press, Burpee Box Jumps, and V Ups Tuesday, 10/16: Met Con – 6 minute Row Max Meters, Max Reps Wall Ball, and Plank Hold Wednesday, 10/17: Bench Press & EMOM Met Con – Hinge Rows, DB Tricep Extension, and Band […]
October 13, 2018
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Sunday, 10/14

Strength Back Squat (35 Min) Prep: 1×10 w/ bar, 5-3-3-2-2 working up Work:4×2 (~90%) Team Met Con In teams of 4: AMRAP 20 Minutes 2 Partners Run 400 2 partners do AMRAP in remaining time of: 20 Front Squats (M:185/155/135/105/75, W:123/103/93/73/53) 20 Bar Facing Burpees 20 DB Step Ups (M:50/40/30, […]
October 12, 2018
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Bring-a-Friend Day, 10/13

Met Con 4 Rounds Every 3 minutes, complete for time, rest remainder A) Bike 18/12 Cals or Row 24/16 Cals + 20 Ab Mat Sit Ups B) 18 Box Jumps + 12 Burpees C) 8 DB Manmakers* + 24 Plate Twists (12/side) * 1 Manmaker consists of: Push-up/Row/Push-up/Row Clean Push […]