28 11월 11.28~12.02 CF WOD
Monday:
Strength:
With 92.5% of 5RM Front Squat…
2:00 x 5 Rounds
3 Front Squats
Then…
With 50% of 1RM Front Squat
1:00 x 5 Rounds
10 Front Squats
Conditioning:
200 AKBS
*Everytime you break 1 round of Cindy
Tuesday:
1:30 x 4 Rounds
1 Snatch Pull + 1 Hang Muscle Snatch + 1 Muscle Snatch
1:30 x 5 Rounds
1 High Hang Power Snatch + 1 Low Hang Power Snatch + Power Snatch
7min AMRAP
9 Power Snatch @95/65
7 C2B
5 Lateral Burpee Over Bar
L1:
1:30 x 7 Rounds
1 Snatch Pull + 1 Hang Snatch + 2 OHS
7 min AMRAP
7 Power Snatch
14 Ring Row
7 Burpee over Bar
Wednesday
Bench Press
5 sets x 5reps
4RFT:
30 WBS
15 Power Cleans
3 Laps Run
Thursday:
9 min EMOM:
Min 1- :30 Chin up Hold
Min 2- :30 LSIT Hold
Min 3- :45 Handstand Hold
In teams of 2
4 rounds each of:
P1: row 250m
P2: ME HSPU
then
4 rounds each of:
P1: row 250m
P2: ME DU
Rest 1 min between each turn
*score is P1 vs P2, who can score more? 😛
Friday:
1:30x 7 Rounds
1 Clean Pull + 1 Power Clean + 1 Squat Clean
*Build up in weight
Conditioning
9 RFT
:10 AAB Fast Sprint
5 Cluster 135 / 85
-1:30 REST-
*record total cal and time finished
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