1. Snatch Complex 5 sets of 3 Quick Single Power Snatches + 3 Snatch Grip Push Press from behind the neck 2. DL 10×3 DL across – Light and Fast / Short rest 3. For Time: 21 Front Squats, 135/95 21 KBS, 70/53 400m Run 15 Front Squats, 135/95 15 KBS, 70/53 400m Run 9 […]
1. OHS Heavy Single 2. Snatch Balance Heavy Single Strength or Metcon 3. Squat Snatch Heavy Single 4. Front Squat 7×5, across * 5-10 pounds heavier then Monday OR 10 DB/KB thrusters ( chose challenging weight) or 95/65 bar 50 DBL Unders AMRAP 10 min Gymnastic Skill 5 x 20 pull ups
Rest Day!
1. “Open Test” AMRAP 20 of: 50 Wall Balls, 20/14 50 Double unders 40 Box Jumps, 24/20 40 TTB 30 C2B 30 Burpees 20 Power Cleans, 145/100 20 Jerks, 145/100 10 Snatches, 145/100 10 Muscle ups Additional Strength 2. 5 Rounds NOT for time of: 5 Bench Press, 225/135 or 70-80% 10 Bent Over Row, […]
Posted by CFCody Category: Uncategorized WOD
1. Snatch 1RM * Make a new goal on Goal board 2. Squat 5×7 Front Squats Across 3. Gymnastics Benchmark Max unbroken strict C2B Pull ups or regular pullups * Make a new goal on Goal board 4. 5 RFT: 7 Dead Lifts, 275/185 30 Air Squats 7 Strict HSPU Many of you have been […]
