12.12~12.16 CF WOD

12 12월 12.12~12.16 CF WOD

Monday:
2:00 x 5 Rounds
3 Front Squats
*Using 5RM weight
Then,
1:00 x 5 Rounds
10 Front Squats
*Using 50% of 1RM

Conditioning
5RFT
80 DU
25 R.KBS 32kg/24kg

Tuesday
1:30 x 7 Rounds
1 High Hang Power Clean+ 1 Hang Power Clean + 1 Power Clean and Jerk
*build up in weight

5 Rounds
2:00 On- 2:00 Off
20 / 15 Cal Row
Max Effort HSPU

L1:
Power Clean Review
Push Jerk Progressions

1:30 x 7 Rounds
1 High Hang Power Clean + Hang Power Clean + Push Jerk

10 min AMRAP
10 Cal Row
5 Push Jerks (From Rack)

Wednesday:
On a 10 min clock
Find your 3RM Deadlift

1-2-3-4-5-6-7-8-9-10
Burpee over Bar
Power Clean (115/85)

Thursday:
3 Easy paced Rounds
3 Skin the Cat

Teams of 2:
150 Wall Ball Shots
3 laps run together
150 Ab mat situps
3 laps run together
100 Knees to Elbows

L1:
Kipping Progressions
Toes to bar Review

Wod: Same as class

Friday:
“Hard Cindy”
20 mwin AMRAP
5 Weighted Pull ups
10 Pushup with feet elevated 30”/24”
15 Plate Squats (45/35)

“Ab burner”
3 Rounds
1:00 Plate Plank Hold (45/35#)
:30 Plate Hollow Hold