On Fridays I will do a little piece on something you may not know.  I will probably run out of stuff, so feel free to send me ideas on my email.  This week we are going to talk about high level lifters’ warm ups.  Did you know that people who snatch well into the 130kg range and clean/jerk close to 200kg still warm up with 50kg and 70kg respectively?  I am always curious when I see people who completely bypass warming up.  So I thought maybe it was a lack of reference.  So now you know, even the big time lifters warm up with 35-40% of their best efforts.

Friday’s WOD:


Muscle Up Practice:  Rx+ is EMOM x 5mins 3-6reps.  For those that do not have unassisted pull ups or dips, work on your dips (5×5).


AMRAP 14min

12 Pull ups

15 Wall Balls (20/14lbs)

1 Shuttle Run

*Scale as needed.


Categories: CFSL BLOG

1 Comment

Stewie · June 19, 2014 at 10:35 pm

Great WOD. Yay!

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