WOD: (done in 2 heats) CF Open 17.1 10 dumbbell snatch (alternating arms) 15 burpee box jump overs 20 dumbbell snatch (alternating arms) 15 burpee box jump overs 30 dumbbell snatch (alternating arms) 15 burpee box jump overs 40 dumbbell snatch (alternating arms) 15 burpee box jump overs 50 dumbbell snatch (alternating arms) 15 burpee…
Strength: Turkish get up 4×2+2 KB Suitcase lifts 4×5+5 WOD: 12 minute EMOM (alternating) 10 calorie row 3 snatches (full squat)
Strength: Deadlift 4×5 Windmill 4×3+3 WOD: 8:00 AMRAP 5 double unders 5 it ups 10 double unders 10 sit up 15 double unders 15 sit ups Continue to add 5 and 5 to each round…
Strength: Back squat 5×4 Push press 5×4 WOD: 4X 8 kettlebell swings (53/35) 8 bar over burpees (lateral) 8 kettlebell swings (53/35) 8 bar facing burpees 2:00 rest
Strength: Snatch progression Snatch 4×2 WOD: CF Open 14.4 14:00 AMRAP 60 calorie row 50 toes to bar 40 wall balls (20 to 10’/14 to 9’) 30 cleans (135/95) 20 muscle ups