CubFit Spring Break

“Progress is not linear. Do not expect it to be so. Some days you’re flush, some days you’re bust. Pocket the good and throw out the bad. Your success will be determined in years, not days.” Coach Winchester

WOD

FITNESS / PERFORMANCE

Strength

HBBS: 1X5 @ 85%, 2X3 @ 90%, 3X1 @ 95%

Conditioning

4 rounds for total time of:
Run 400m
14 Lateral Burpees (over bar)
7 Power Snatches 115/75#
Rest 1 Min

FITNESS: Scale weight as needed.

COMPETITION

BBG

1) EMOM for 5 minutes:
2 Clean & Jerks (full) @ 75%

Then, when the clock hits 5:00-
2 minute AMRAP of:
Clean & Jerks (full) @ 75%

Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load.

Strength

HBBS: 1X5 @ 85%, 2X3 @ 90%, 3X1 @ 95% – rest 2-3 minutes.

Conditioning

4 rounds for total working time of:
Row 500m
14 Lateral Burpees (over bar)
7 Power Snatches 135/95#
Rest 1:1

Notes: Choose a pace on the Row that is roughly 90% of your best 500m. All 4 rounds should be at that pace, with the Burpees and Snatches being all out efforts.