Wednesday- February 14th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Quad Pulls

*Front Rack MobilityWOD poster stretches

A. Front Squat (15 min. cap)

Build to a heavy set of 5 reps

Rest 2-3 minutes between sets

B.“Wise Men”

AMRAP 3:00

3 Power Cleans (95/65#)

3 Front Squats (95/65#)

3 Push Jerks (95/65#)

Rest 3:00

AMRAP 3:00

3 Power Cleans(135/95#)

3 Front Squats(135/95#)

3 Push Jerks (135/95#)

Rest 3:00

AMRAP 3:00

3 Power Cleans (155/105#)

3 Front Squats (155/105#)

3 Push Jerks (155/105#)

“Wise Men” is a variation of a classic CFNE Benchmark known as “Macho Man”. The “Macho Man” complex is more metabolic than it seems, combining conditioning with weightlifting. A full package. We have three weight selections today. The most challenging of the three movements is the push jerk overhead, so let’s use that to help us decide our selections.

On the 1st AMRAP, we are looking for a moderate weight. A load that we could push jerk for 20+ repetitions when fresh.

On the 2nd AMRAP, we are looking for a weight that is slightly heavier than our moderate selection. Think 10-20lbs more. A load that we could push jerk for 15+ repetitions when fresh.

On the 3rd AMRAP, we are looking for a a heavier, but very manageable load. Think 10-20lbs more again. A load that we could push jerk 10+ repetitions when fresh.

Err on the side of lighter today, as lighter is more challenging. Grab a coach to help determine the weights best for you!

C. Mobility 5-10 minutes Wherever you need it!

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