
2017 CFPA Intramural Open 17.1 Results

Monday
EMOM 12
STOH 70% of 1Rm X 3-5
(from a rack)
AMRAP 10:
15 box jumps, 24″
12 push press, 115#/75#
9 pullups
Tuesday 02/21
Strength: Back Squat
5 sets of 1 @ 98-100%
If this feels good, use this time to get a new 1RM.
WOD: For Total Reps
5m AMRAP : Wall Ball 20/14
-EMOM 10 Sit Ups
rest 3m
5m AMRAP: Wall Climbs
– EMOM 5 Strict Pull-up
S/L1: Halfway/3/4 way up
Body Rows
rest 3m
5m AMRAP: Burpees
– EMOM 5 GTOH 45/25# bumper
Score is the combination of all 3 AMRAPS.
Wednesday 02/22
Strength: Barbell Complex
1 Deadlift + 1 Hang Power Clean + 1 Full Squat Clean
15 Minutes to build up
WOD: 21-15-9
Pistols (each leg/alternating)
Box Jumps 24/20
S: scale pistols as needed, 20/14 box
L1: scale pistols as needed
Rx+: 30/24 box jumps
Thursday 02/23
Skill: Pull-ups
Work on skill of kip, butterfly, or perform the following
EMOM 5m : 5 strict weighted pull-ups
WOD:
15m Amrap
10 chest-to-bar pull-ups
20 back squats 95/65 (taken from floor, carefully)
30 burpees
S: BodyRows & Lower weight back squats, 20 burpees
L1: Pull ups
Rx+: 135/95 Back squats
Friday
Open WOD 17.1
Saturday
Partner WOD. Teams of 2. One working at a time.
21-15-9 reps (each)
Deadlift (185/130#)
Box jump (30”/24”)
then,
100 Double-unders, 50 each
50 Handstand push-ups while partner holds handstand
50 Toes-to-bar
50 Shoulder to overhead (95/65#)
then,
49 Pull-ups
7 OHS each (95/65#)
Sunday
WOD: 5 rounds
5 Power Snatch 115/75
10 Front Rack Lunges
15 Box Jumps
s: 75/55
L1: 95/65
RX+: 135/95