CFC Wod 1. Conditioning 5 Rounds: 15 CTB 25 Cal Row 50 DU Rest 1:00 between rounds 2. Strength A. 5×2 Push Press – first rep is from back rack, second rep is from front rack B. 2×20 Strict DB/KB Press – you choose the weight COMP WOD 1. Clean and Jerk EMOMx10: 1 rep […]

CFC WOD 1. Conditioning “Hang Squat Snatch Biathalon” 400m Run 21 Hang Squat Snatches (95/65) 400m Run 18 Hang Squat Snatches (95/65) 400m Run 15 Hang Squat Snatches (95/65) *200m Run Penalty if bar drops 2. Strength 3×5 Front Squats COMP WOD 1. Snatch 3X3 at 80% 2×2 at 85% 1×1 at 90% 2×2 at […]

Teams of 2: 1 partner working at a time 50 DL 275/205 or 75% of max 50 HSPU’s 50 TTB 50 2 Hand KB Clean and Split Jerks 55/35 (rotate feet) 2 rds  

1. Conditioning 100 DU’s Then: 3 rds 35 KBS 55/35 200m run 15 Deck Squats 45/25 (use a plate) Then: 100 DU’S

CFC: Strength: 1. Clean Cycling A. Max reps in :40 at 65% B. Max reps in :30 at 70% C. Max reps in :20 at 75% D. Max reps in :10 at 80% Rest 2 mins between each set. 2. Strength 3×3 Back Squat 3. Conditioning For time: 1200m Run 100 Lunges 80 Sit ups 60 push ups 40 Pull ups