02.13~02.17 CF WOD

13 2월 02.13~02.17 CF WOD

Monday:
Strength:
Drop Set Front Squat
4 sets:
8 Reps @ 80%
10 Reps @ 60-70%
12 Reps @ 50-60%
15 Reps @ 40-50%
*DECREASE Weight each set

5 Rounds:
Power Clean
S2OH
Round 1: 15-10-5 95/60
Round 2: 12-8-4 115/75
Round 3: 9-6-3 135/90
Round 4: 6-4-2 155 / 105
Round 5: 3-2-1 185/120
*3 min Time Cap each Round

Tuesday:
1:30 x 4 Rounds
1 Snatch Balance + 1 Pause OHS (:03 hold at bottom)
*little heavier than previous week

For time until you reach 50 Power Snatches..
15 HSPU
15 CAL Row
1 set of Touch and Go Power Snatch (115/75)

Wednesday:
2 Rounds:
25 WBS
15 Pullups

Then.. 2 Laps Run + Rest 1:00
3 Rounds
15 WBS
7 Pullups

Then… 3 Laps Run + Rest 1:00
4 Rounds
10 WBS
5 Pullups
Finish with 4 Laps Run

Thursday:
2:00 x 5 Rounds
3 Position Power Cleans
*Build up in Weight

20 Min EMOM
a) 15 T2B
b) 15 Cal AAB
c) 15 Burpees
d) 1 Power Clean and Jerk @ 185/135

Friday:
CROSSFIT OPEN 23.1 OR
5 RFT
4 Laps Run
12 Plyo Pushups
24 KBS