12.19~12.23 CF WOD

19 12월 12.19~12.23 CF WOD

Monday:
In 15:00…
Find new 5 Rep Max Front Squat

“Jackie”
1000m Row
50 Thruster
30 Pull-ups

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

“Dianne”
21-15-9
Deadlift 225 lbs / 155lbs
HSPU

L1:
1:00 x 7 Rounds
1 High hang Snatch + 2 Hang Snatch
1:00 x 5 Rounds
5 Snatch Grip Deadlift

21-15-9
Deadlift
Push Press

Wednesday:
Power Clean
10-10-10-10-10

10 min EMOM
Odd: ME DB Bench Press
Even: ME DU

Thursday:
For Time:
10-8-6-4-2
Strict HSPU
Strict Pull-ups
then
For Time:
5 Rounds
4 BMU
14 Pistols
AES 2 Lap Run

L1:
HSPU
PISTOL SKILL

Wod same as class
BMU> Burpee Jumping Pullup

Friday:
Reminder *CLOSED ON SUNDAY 12/25*
☃️“12 BARS OF CHRISTMAS”☃️
For Time
1 Deadlift (95/65 lb)
2 Hang Power Cleans (95/65 lb)
3 Front Squats (95/65 lb)
4 Shoulder Presses (95/65 lb)
5 Back Squats (95/65 lb)
6 Push Presses (95/65 lb)
7 Thrusters (95/65 lb)
8 Squat Cleans (95/65 lb)
9 Push Jerks (95/65 lb)
10 Hang Power Snatches (95/65 lb)
11 Overhead Squats (95/65 lb)
12 Sumo Deadlift High Pulls (95/65 lb)

Flow:
1 DL
2 HPC + 1DL
3 FS + 2HPC + 1DL