The High Voltage Weekly; Oct 6-12

The High Voltage Weekly; Oct 6-12

This week at the box

1. Friday MAP class at 7:30 am is AWESOME! Stoked about everyone loving this class – can’t wait to see more people take advantage of it!

2. This Sunday we have BOTH Vixen’s Class at 9am AND Row Like a MoFo at 11am. The Long WOD is also ON!

Come & get awesome!

3. Our New ‘OG’ High Voltage Shirts & Tanks are IN! Come get your Red Grey & Blue CFHV Swag on!

————————–

Monday’s Training:

Fitness/Performance/Sport

A. Power Clean + Power Jerk 2 & 2
One set every 90 seconds for 12 minutes working up in weight
Final 2 sets are at the same wieght
Fitness: 2x hang Power Clean + 2x Push Press

P/S: As rx’d

Bx3. Clean High Pull x3 heavy rest 90 sec
Fintess: Clean Grip Halting DL x5

C. 8 min AMRAP;
5x Power Clean
7x Burpee over bar
100m run
rest 60 sec

MAP: 7:30am

One Set every 3 min for 30 min;

Odd;

5x Power Clean/Russian KB Swing

10x Burpee Over Bar

200m run

Even;

10x Slam Ball

20x Sit Up

200m Row

—————————–

Tuesday’s Training;

Fitness Only [6:30pm]

Pre-Skill: 3×5 Pull ups negatives; jump up/slow down
Skill: Front Squat; 4×8-10; 31×1

WOD: 12 min AMRAP
200m run
10x Wall Ball
10x Jumping Pull Ups or Kipping Pull Ups

Fitness/Performance/Sport; 
A. Back Squat; one set of 3 reps back squat every 2 min for 14 min;
Build up to a daily set of heavy 3;
Fitness: x5 reps; 30×1 working up
P/S: As rx’d

For anyone from Barbell Strength; work mobility during this portion + Airdyne

B. 12 min AMRAP;
200m run
AMRAP pull ups
Fitness: Ring Row/Banded
Performance: Ctb if possible or Chin over bar
Sport; Bar Muscle Ups

-Score is total pull ups combined

No CFFB for the 2 weeks after last week’s testing cycle