Entries by Chad Theron

WOD – Thursday 16 March 2017

OLYMPIC LIFTING: 5 sets: 1 Power snatch + 2 full snatches + 3 ohs @ 75% of 1RM snatch METCON: For Time (CAP 13min) 50 Ring Dips 50 Walking Lunges (R+L = 1) 50 Burpees 50 Box Jumps CFP LITE: For Time: 30 Ring Dips 30 Walking Lunges (R+L = 1) 30 Burpees 30 Box […]

WOD – Wednesday 15 March 2017

STRENGTH: Front Squat 5-5-5-5-5 @ 80% of 1RM METCON: 3 Rounds for time: (Cap 15min) 400m Run 40 Wall Balls CFP LITE: 3 Rounds for time: 400m run’ 25 Burpees CFP PERFORMANCE: 3 Rounds: 8 Clean and Jerks (60/40) – unbroken 12 Chest to bar pull-ups 2min Max cal Row 3 Rounds: 6 Deadlifts @ […]

WOD – Tuesday 14 March 2017

STRENGTH: BenchPress 2-2-2-2-2-2 @ 87.5% 1RM METCON: 12min Amrap: 18 Toes To Bar 9 Push Presses 60/40kg 72 Double unders CFP LITE: 12min Amrap: 18 ABmat Sit-ups 9 Push-ups 100 Single skips CFP PERFORMANCE: Deadlift 3-3-3-3-3 @ 80%-85% of 1RM Perform as a deficit (stand on plates) CFP+: Sprint test: 10m Death by 10m sprints

WOD – Monday 13 March 2017

METCON: 21min AMRAP 8 Ring Muscle Ups 14 Back Squats 30/20 Cal Row *Back squats from the ground MIDLINE: Accumulate 3 Min L Sit hold (In as little sets as possible) 2 Min Rest Accumulate 3 minute plank (in as little sets as possible) CFP PERFORMANCE: 4 Rounds Strict Press 5×5 @ 72.5% of 1 […]

WOD – Monday 6 March 2017

OLYMPIC LIFTING: Snatch 15Mins build to 1RM 1 Full Snatch + 1 Hang Snatch METCON: 3rft (CAP 14min) 21 Abmat Sit Ups 15 OHS 50/35kg 90 Double Unders CFP LITE: 3rft (CAP 14min) 30 Sit Ups 30 squats 200 single skips CFP PERFORMANCE: 4 Rounds Max effort strict press @ 50% of 1RM Max effort […]

WOD – Thursday 2 March 2017

STRENGTH: Strict Chest 2 Bar pull-ups 5-5-5-5-5 METCON: 15min AMRAP 50 Wall Balls 40 Cal Row 30 Overhead Squats @ 40/30kg CFP LITE: 15min AMRAP 50 Air squats 40 Kb swings 16/12kg 30 Lunges CFP PERFORMANCE: Active Recovery 20-30min slow jog/swim CFP+: Turkish get-ups 60 Alternating reps as heavy as possible.