01.16~01.20 CF WOD

16 1월 01.16~01.20 CF WOD

Monday:
Stamina Squats:
12 min EMOM
Odd: 3 Front Squat
Even: 6 Back Squat
@ 95% of 5RM FRONT SQUAT

20 min EMOM
a) 9 Power Snatch (55/75)
b) 15 / 10 CAL AAB
c) 15 Inverted Burpees
– REST

Tuesday:
1:30x 7 Rounds
1 power clean+ 1 push jerk +1 split jerk
*Build Up
*Heavier than previous week

10 Min AMRAP
3 Unbroken Power Clean & Jerk @ 155 / 105
35 DU

L1:
Review:
Shoulder Press
Push Press
Push Jerk

1:30 x 5 Rounds
1 Power Clean + 2 Push Jerk

Wod: Same

Wednesday:
16.1 modified
20 Min AMRAP
8 OH walking lunge (65/95)
8 burpees over bar
10 OH walking lunge
8 chest-to-bar pull-up

Thursday:
“They’ll never take our freedom”
For time:
44 Pullups
33 C2B Pullups
22 BMU
110 CAL Row

L1: Pullup Review
Kipping practice

Wod: Same as class

Friday:
“Dumbledore”
For Time:
10 Laps Run
30 Hang Clean (135/95)
50 Dirty Front Squats
30 Hang Clean
10 laps run

L1: Same as class!