11.14~11.18 CF WOD

11.14~11.18 CF WOD

Mon:
IN 10 min,
FIND 5RM FRONT SQUATS

CONDITIONING (reach)
EVERY 3MIN X 5ROUNDS
15/10 CAL ROW
15 BURPEES
50 DU or MT CLIMBER

Tues:
2MIN X 7ROUNDS
1 POWER SNATCH + 1 SQUAT SNATCH

CONDITIONING (send)
7ROUNDS
5 / 3 CAL AAB SPRINT (under 10 seconds)
5 POWER SNATCH 135/95 (under 10 seconds)
-1min rest-

L1:
Burgener Warmup + Snatch Positions
(Same as class)
Weds:
FOR TIME (sustain)
TEAM OF 2
36 S2OH 95/65
7 LAPS TOGETHER
24 S2OH 115/85
7 LAPS TOGETHER
12 S2OH 135/105
7 LAPS TOGETHER

Thurs:
BAR MU PRACTICE
9MIN EMOM
A. 5 STRICT PULL UP
B. 30s HOLLOW HANG
C. 45s SUPERMAN HOLD

CONDITIONING (reach)
10 RFT
3 BAR MU or 7 T2B
10 AKBS 24kg/16kg

L1:
T2B Practice
10 RFT
5 T2B
10 AKBS

Fri:
In 10 min,
FIND 3RM TnG CLEAN

CONDITIONING (sustain)
10min AMRAP
15 WBS
10 POWER CLEAN 95/65

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