So, it’s been a while since we’ve had an in depth update of the goings on at the CFR Box. Actually, it’s been about a week. But what a week it’s been.. We had Training Day 2 lastSunday… more on that later. This and last Saturday, we had what’s now become the Saturday Games Open WOD smackdown, andt more on this later too.

This was all around the usual training which I’ll give you an update on now.

Following the Monday Midline mash up, Tuesday saw the guys working on some strength:

Cleans

Find 1 RM then 3x1 at 90% of 1RM

And

Push Press 5x2

Wednesday saw the return of an old favourite, Helen.

The weather was beautiful just perfect for this classic.

The gang worked on some tempo pull ups 5x6 to start before hitting the classice that is Helen.

3 rounds

400m run

21 swings

12 pull ups

Thursday was more overhead work:

Press 3 x 3 progressive

Pistol practice  for 10 minutes

Then the following WOD

20 x walking lunges

10 x DU’s

10 x CTOH @ 60/30kg

AMRAP 3 mins

2 min rest

Repeat for a total of 3 rounds

This one just looks so easy….I mean all that rest with the lunges

Friday.

4x6

Sumo Deadlifts

6 efforts of

Hang powersnatch x 2

To Overhead squat after second HPS

Remember all this programming is developed without knowing what’s going to be thrown at us in the Games WOD.