WOD: (done in 2 heats) CF Open 17.3 Prior to 8:00 complete: 3X 6 chest to bar pull ups, 6 squat snatches (95/65) Then 3X 7 C2B pull ups, 5 squat snatches (135/95) Prior to 12:00 complete 3X 8 C2B pull ups, 4 squat snatches (185/135) Prior to 16:00 complete 3X 9 C2B pull ups,…
Strength: 3×8 floor press 3×8 snatch grip deadlift WOD: 12 minute EMOM (all movements each minute) 1 power snatch 1 overhead squat 1 full snatch
Strength: 3×8 bent rows 3×6 front squat WOD: 30 calorie row 30 push press (65/45) 30 box jumps (24/20) (step ups okay for Rx) 30 push ups 30 V ups 30 burpees 30 power cleans (65/45)
Strength: 3×5 Snatch grip push press from behind the neck 3×6 overhead squat WOD: Buy in: 100 double unders 3X 15 deadlift (225/155) 20 pull up Cash out: 100 double unders
Strength: 3×8 back squat – add weight based on how you feel Roll posterior chain between sets to improve squat depth WOD: 6 Wall ball (20/14) 5 calorie row 9 wall ball (20/14) 10 calorie row 12 wall ball (20/14) 15 calorie row 15 wall ball (20/14) 20 calorie row