Strength: Snatch grip press, snatch press under, drop snatch, slow motion muscle snatch, mid-thigh muscle snatch, above the knee muscle snatch, tall snatch, snatch to quarter squat, snatch to half squat, snatch to full squat WOD: CF Open 13.1 17:00 AMRAP 40 burpees, 30 snatches (75/45) 30 burpees, 30 snatches (135/75) 20 burpees, 30 snatches…
Strength: Dumbbell clean 5×8 Weighted box step ups 5×4 (per side) WOD: 3X Run 400m 12 clean and jerk (155/105)
Strength: 5 sets of: 3 per side One legged RDL (with kettlebell) 2 per side Turkish get up WOD: CF Open 15.1 9:00 AMRAP 15 toes to bar 10 deadlift (115/75) 5 power snatch (115/75)
Strength: Alternating sets of: Back squat 5×5 Floor press 5×1 WOD: 21-15-9 Shoulder to overhead (95/65) Chest to bar pull ups
Strength: Deadlift 5×3 (same weight all sets) Wall ball chest pass (w partner) 5×5 WOD: 10 minute EMOM (alternating) 7 burpee box jumps (24/20) 15 kettle bell swings (53/35)