21 11월 11.21~11.25 CF WOD
Monday:
With 90% of 5RM Front Squat,
E2MIN For 5 Rounds
3 Front Squats
Then,
EMOM For 5 Rounds
10 Front Squats
*~50 % of 1RM
Conditioning (reach)
10 Min EMOM
1 Round of Cindy
(5 pullups+ 10 pushups+ 15 air squats)
Tuesday:
2:00 x 7 Rounds
2 Power Snatch + 1 Squat Snatch
6 Rounds
12 Power Snatch 75/55
2 Lap Run @B3
Wednesday:
Conditioning (sustain)
30-25-20-15-10
Cal Row
10–8–6-4-2
Wall Walk
Thursday:
2:00x 7 Rounds
1 Clean Pull +1 Power Clean + 1 Squat Clean
*Build up in weight
Conditioning (send)
7 Rounds
5 / 3 CAL AAB Fast Sprint (under 10 seconds)
7 Hang Power Clean 155/105 (under 10 seconds)
-1min rest-
Friday:
Benchmark Day!! Record your time! Its almost Open Season!
FRAN-ANNIE
21-15-9
Thruster
Pull-up
5:00 rest then…
50-40-30-20-10
DU
Ab mat Situp
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