CF Teens Class this week Tuesday & Thursday 4:15pm Open Gym today from 11:30-1pm 1. Skills EMOMx14: Odd: 3 Squat Snatches, Add weight if can each round Even: 12 unbroken TTB 2. Conditioning – 16 min AMRAP 75 Wall Balls, 20/14 60 Box Jumps, 24/20 45 C2B Pull ups 30 Cleans, 135/95 15 Muscle ups […]
Posted by CFCody Category: Uncategorized WOD
4 RFT: 10 OHS, 60% of your max 50 Double Unders 10 Deads, 60% of your max Work up to a heavy clean and jerk
Teams of 2 or 3: High Hang Snatch x 5000 LBS 65=75 reps 95=50 reps 115=40 reps 135=35 reps 155=30 reps 185=25 reps Then: Goblet Squats x 2500 LBS 25=100 reps 35=70 reps 45=55 reps 55=45 reps 75=30 reps
1. Conditioning AMRAP 15: 1 Clean and Jerk, 155/105 1 Round of “Cindy” 2 Clean and Jerks, 155/105 1 Round of “Cindy” 3 Clean and Jerks, 155/105 1 Round of “Cindy” …continue to add 1 CJ after every round of “Cindy” 2. Oly/Strength A. EMOMx5: 2 Squat Snatches
CF Teen Class TODAY @ 4pm! Contact Mindy for questions OPEN GYM today 11:30-1pm 1. Conditioning Teams of 4 AMRAP 20: Station 1: 20 steps (10 Each Leg) Hang Double KB/DB Walking lunge, 55/35 Station 2: Row for Calories Station 3: Burpees Station 4: Rest Rotate stations when lunge is complete. Score is total calories on the rower + burpees. […]
