Friday February 8, 2019
Strength: 4×3 bench press – same weight all sets (after warm up) WOD: 100-75-50-25 Double unders 25-50-75-100 walking lunges
Thursday February 7, 2019
Strength: 5-4-3-2-2 Back squat WOD: CF OPEN 16.3 7:00 AMRAP 10 power snatch (75/55) 3 bar muscle up
Wednesday February 6, 2019
Strength: Alternating: 2-2-2-2-2 Overhead squat 2-2-2-2-2 Windmill WOD: 4X 20 box jump (24/20) 10 chest to bar pull up Rest 1:00
Tuesday February 5, 2019
Strength: 5-3-3-3-2 Push press WOD: 6X Run 200m 5 deadlift (95/65) 5 thruster (95/65)
Monday February 4, 2019
Strength: 3-3-3-3 Front squat Then clean progression. Build up to workout weight WOD: CF OPEN 15.4 8:00 AMRAP 3 handstand push up 3 clean (185/125) *add 3 HSPU each round and 3 cleans each 3 rounds i.e. 3+3, 6+3, 9+3, 12+6, 15+6, 18+6, 21+9, 24+9, 27+9