CFC WOD: 1. Clean A. 5×1 – Clean High Pull + Tall Clean. *Clean High Pull – Bring bar to chest level. Tall clean – With locked out hips and knees, shrug and drop into squat. This is a technique primer. Light weights, fast movement. B. EMOMx15, 3 Rounds: Min 1 – 1 Squat Clean, […]

  CFCody WOD 1. Strength 3×3 Back Squat 2. Conditioning 21-15-9: Squat Snatch, 95/65 CTB Pull-Ups Comp WOD 1. Snatch On The 2:00 x 5 Power Snatch + Hang Squat Snatch + Squat Snatch 2. Strength 3×3 Back Squat 3. Conditioning 21-15-9: Squat Snatch, 95/65 CTB Pull-Ups

Teams of 2, 1 person works at a time. Complete 2 rounds of: 2000m row 30 tire flips 30 snatch 80/115 50 pushups

CFC WOD 1,000-meter run 25 Power Cleans, 135/95 25 Box Jump Overs, 24/20 25 C2B 50 Wall Balls, 20/14 25 C2B 25 Box Jump Overs, 24/20 25 Power Cleans, 135/95 CFC COMP WOD 1. Pull 10-8-6-4-2 Dead Lifts, climbing 2. Conditioning 1,000-meter run 25 Power Cleans, 135/95 25 Box Jump Overs, 24/20 25 C2B 50 […]

CFC WOD EMOMx20: Min 1: 15/12 Cal Row Min 2: 15 burpees Min 3: 200m Run Min 4: 50 Double unders CFC COMP WOD 1.Strength 5×5 Bench Press 2. Conditioning EMOMx20: Min 1: 15/12 Cal Row Min 2: 15 burpees Min 3: 200m Run Min 4: 50 Double unders