02.20~02.25 CF WOD

02.20~02.25 CF WOD

Monday:
23.1 RETEST
GOOD LUCK EVERYONE!! ONE MORE TIME, ONE MORE REP!!!

For those who DONT want to retest:
14 min MAX EFFORT BURPEES with 1 min rest at the 7:00 mark 😜

Tuesday:
Strength:
Drop Set Front Squat
4 sets:
8 Reps @ 82.5%
10 Reps @ 62.5-72.5%
12 Reps @ 52.5-62.5%
15 Reps @ 42.5-52.5%
*DECREASE Weight each set

Conditioning:
4:00 x 4 Rounds
2 LAPS RUN
10 Plyo Pushups
20 KB Snatch 24kg / 16kg (those wearing watch BE CAREFUL- scale to DB snatch)

Wednesday:
1:30 x 5?Rounds
1 Snatch Balance + 1 Pause OHS (:03 hold at bottom) + 1 OHS
*little heavier than previous week

2:00 x 5 Rounds
30 Ab mat situps
10 Hang Power Snatch (75/55)

Thursday:
6 min EMOM
Odd: Weighted Plank Hold (45/35#)
Even: L-sit Hold
20 min EMOM
Min 1. CAL on any machine
Min 2. RKBS
Min 3. KB Skull Crusher
Min 4. Rest

Friday
23.2 OPEN WOD- GOOD LUCK!! Go get it!!

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