03.27~03.31 CF WOD

27 3월 03.27~03.31 CF WOD

Monday:
In 15 minutes
Find 3RM Thruster from ground
2 min ON – 2 min OFF / 4 Rounds
15-13 cal Row
ME WBS

Tuesday
DEADLIFT
2min x 9round
3rep x 3 @ 88.5%
2reps x 3 @ 92.5%
1rep x 3 @ 96.5%

30-20-10

Deadlifts @135/95 lbs

Front Rack Barbell Lunges@135/95 lbs

Burpee Over Bar

Wednesday

HANG POWER SNATCH
5-4-3-2-1
*BUILD UP THE WEIGHT
*2MIN EACH ROUND

9 minutes AMRAP

3 Power Snatches

3 OHS

30 DU

@135/95 lbs

Thursday

In teams of 2

100 Pistols

200 Pull-ups

3000m Row

200 T2B

100 Burpees

Friday

Macho Man

EMOM for as long as possible

3 Power Cleans

3 Front Squats

3 Push Jerks

@185/135 lbs

*aim to survive 20 rounds! Scale as needed