11.28~12.02 CF WOD

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