W.O.D. Monday 12/4/17


W.O.D. Monday 12/4/17

Hey CFR, don’t forget we have partnered with a meal prepping company called Fit Dish that delivers right to our gym weekly!  With a healthy menu, and several options weekly, all you have to do is order online, mark CFR as your drop off location, and you’ll have as many meals needed, without the hassle of meal prepping or grocery shopping yourself!  Just another tool at CFR to take advantage of!

Order by Sunday at midnight for the first half of the week’s meals and by Tuesday at midnight for the rest of the week! Contact the info below with any questions.


Strength/Form work – 9 minutes


Every 90 seconds complete a 3 – position clean and jerk (hi hang clean + low hang clean + full clean + jerk), building in weight as you go (6 sets)

*Squat or power clean may be used for any of the cleans

*Look at using the push jerk or split jerk for these lifts

Conditioning WOD- 25 minute cap

For time…

20 Heavy Clean and Jerks 185/125 CompRX 205/145

Immediately into…

4 rounds of…

15 Toes to Bar

15 Burpees

*Scaling – A heavy c&j would mean a weight where you will need to do singles, concentrating on proper form and technique to be able to complete each one of them. 

Post greatest weight achieved in the strength and total time of the conditioning!