12.05~12.09 CF WOD

12.05~12.09 CF WOD

Monday:
With 95% of 1RM Front Squat…
2:00 x 5 Rounds
3 Front Squats
Then,
1:00 x 5 Rounds
10 Front Squats
*~50 % of 1RM

In team of 2:
15 min AMRAP
12 Barbell Reverse Lunge @95/65
9 Burpee to target 6“
6 Pullups

Tuesday:
A. In 15 minutes find your Snatch Balance 1RM
B. In 15 minutes find your 1RM Hang Snatch
C. 7 minutes AMRAP
20 Abmat Situps
40 DU

L1:
Burgener Warmup
Skill transfer drills
2:00 x 6 Rounds
1 Snatch Balance + 5 OHS
-work on fail technique

7 min AMRAP
20 Ab mat Situps
40 DU or Mtn. Climbers

Wednesday:
Teams of 2
*You Go, I Go
10 laps run together
3 Rounds of
24 Deadlifts
18 Hang Power Cleans
12 Push Jerk
@115/ 75
10 laps run together

Thursday:
6 Min EMOM
Odd: 15 HSPU
Even: 10 strict pull up

Conditioning:
20 min EMOM
a. 15 Cal Bike
b. 25 Pushups
c. 15 Inverted Burpees
d. 3-5 Rope Climb
e. Rest

L1:
Wod same as class

Friday
“Get a Grip”
3 Rounds for time:
30/22 Cal Row
40-20-10 Toes to bar
40-20-10 Snatch
*round 1 is: 22 cal row + 40 t2b + 40 snatch
* increase weight each round
Men (75/95/135)
Women (55/65/95)

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