Friday November 8, 2019
Strength (24:00) Hang snatch (full squat) – 2-2-2-2-2 WOD (12:00) 5-4-3-2-1 bear complex (95/65)15-12-9-6-3 toes to barBear complex – power clean, front squat, push press, back squat, push press
Thursday November 7, 2019
Strength (22:00) Bench press – 5-3-3-8 WOD (15:00) 12:00 AMRAP20/16 calorie row40 medicine ball clean60 walking lunge steps
Wednesday November 6, 2019
WOD (35:00) Buy in: Run 1 mile5X10 pull up10 burpee20 abmat sit up20 air squat
Tuesday November 5, 2019
Strength (15:00) Weighted strict pull ups – 5-5-5 WOD (21:00) With a partner (split reps any way):3X200 double unders40 kettlebell swing (53/35) 60 wall ball (20/14)**18:00 time cap
Monday November 4, 2019
CF OPEN 20.4 30 box jump (24/20)15 clean and jerk (95/65)30 box jump (24/20)15 clean and jerk (135/85)30 box jump (24/20)10 clean and jerk (185/115)30 single leg squats10 clean and jerk (225/145)30 single leg squats5 clean and jerk (275/175)30 single leg squats5 clean and jerk (315/205)**20:00 time cap Scaled weights are (65/35), (95/55), (115/75), (135/95),…