CFNQ Box

CFNQ Box
Free Workout

Sunday, August 31, 2014

Monday 1st September 2014

Strength
Shoulder Press

WOD

NOT for time
30 Turkish Get ups 24/16kg
, focus on form

Friday, August 29, 2014

Saturday 30th August

Team WOD
Three Rounds
1 min each
Pushups
Dumbbell Thrusters
Rest
Pull ups/Body Rows

Then as a team you have 2 min to run one lap .



Thursday, August 28, 2014

Friday 29th August 2014

Strenth
Wendler Back Squat

For time:
Row 50 cals
Deadlift 50 reps 70/45kg

Rest 5 min then

then 9 minutes to
find your Snatch 1 RM

Wednesday, August 27, 2014

Thursday 28th August 2014

30 Muscle-ups for time
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.


Can be Bar or ring Muscle ups

Tuesday, August 26, 2014

Wednesday 27th August 2014

Strength
Wendler Deadlift

WOD
For time:
30 Muscle-ups
61kg /42.5kg Clean & Jerk, 21 reps
Row 2,000 meters

Monday, August 25, 2014

Tuesday 26th August 2014

Strength/Skill
Clean and Jerk Technique and practice

WOD
AMRAP in 14 min
3 Power cleans & Jerk
3 KB swings
6 Toes to Bar