Strength (26:00): Front squat 2:00 Warm up shoulders – elbow rotations with bar/foam roll lats/armpits Warm up: 10:00 for 5@bar, 5@45%, 5@60%, 3@70% Every 3:00 – 0:00 3@80%, 3:00 3@80%, 6:00 3@80%, 9:00 3@85%, 12:00 3@85% WOD (13:00): 2X 4 power snatch (115/75) 8 chest to bar pull up 2X 8 power snatch (95/65) 16…
WOD (35:00): Run 5k
Strength (20:00): Deadlift Warm up: 7:00 for 5@50%, 5@60%, 3@70% Every 5:00 – 0:00 5@80%, 5:00 5@80%, 10:00 5@80% All sets should be touch and go. Don’t drop the bar. If you can’t finish all reps in a set without dropping, reduce weight. WOD (15:00): 30 wall ball shots (20/14) 30 lunges 30 box jumps…
Strength (20:00): Bench Press Warm up: 7:00 for 5@bar, 5@45%, 5@60%, 3@70% Every 5:00 – 0:00 5@80%, 5:00 5@80%, 10:00 5@80% WOD (12:00): 6:00 AMRAP 200m run 15 Kettlebell swings (53/35)
WOD (done in 2 heats) (30:00): CF OPEN 19.2 8:00 to complete: RX Scaled 25 toes to bar 25 hanging knee raises 50 double unders 50 single unders 15 squat cleans (135/85) 15 squat cleans (95/55) 25 toes to bar 25 hanging knee raises 50 double unders 50 single unders 13 squat cleans (185/115) 13…