CFC Conditioning A. AMRAP 2: 20 V-Ups 20 Supermans Max reps of Front Squat at 155/105 in the remaining time Rest 1:00 B. AMRAP 2: 20 V-Ups 20 Supermans Max reps of Front Squat at 155/105 in the remaining time Rest 1:00 C. AMRAP 2: 20 V-Ups 20 Supermans Ma... Continue Reading

CFC & Comp Wod 800m run (shoot for a PR) rest 2 min. then: Every 30 sec for 5 min. (10 reps total) do two reps of the following: Clean 75/135 Every 30 sec for 5 min. (10 reps total) do two reps of the following: no rest Clean and Press 95/155 Every 3... Continue Reading

Rest Day!!!

CFC “Helen” 3 RFT: 400m Run 21 KBS, 1.5-pood/1-pood 12 Pull ups Strength WOD 1. Clean A. 2×2 Squat Clean at 85% B. 2×1 Halting Dead Clean at 85%, pause for 2 seconds above the knee or 3×3 Front Squat 2. “Helen” 3 RFT: 400m Run 21 KBS, 1.5-pood/... Continue Reading

CFC Snatch 2×3 at 75% 3×2 at 80% 1×1 at 85% 5 RFT: 11 Power Snatches, 95/65 12 Wall Ball Strength WOD 1. Snatch 2×3 at 75% 3×2 at 80% 1×1 at 85% 2. Strength 3×3 Back Squat 3. Conditioning 5 RFT: 11 Power Snatches, 95/65 12 Wall Ball