04.17~04.21 CF WOD

17 4월 04.17~04.21 CF WOD

Monday:
2:00 x 5 Rounds
3 Back Squats
*heavier than previous week

AMRAP 5
30 DU
5 Power Cleans (95/135)

Tuesday:
Gymnastics
1:00 x 6 Rounds
Min 1) 1:00 Handstand Hold
*work to get feet off wall
Min 2) :40 Chin up Hold
Min 3) :30 Ring Support L Sit Hold

For time:
70 burpees
50 kettlebell swings
30 chest-to-bar pull-ups

Wednesday

2:00 x 5 Rounds
Hang Power Clean
5-4-3-2-1
*Build up in weight
*Heavier than 2 weeks ago

2:00 x 3 Rounds
3 Front Rack Sotts Press @55% or lighter

10 RFT
5 Weighted Pushups (25/45 lb plate)
10 Pushups

Thursday:
Teams of 2
For Time:
40 Power Snatches (95/65)
20 Synchro Lateral Barbell Burpees
40 Overhead Squats (95/65)
20 Synchro Lateral Barbell Burpees
40 Squat Snatches (95/65)

Friday:
20 min EMOM
Min 1: 200 m Row
Min 2: 1 Heavy C&J* Athletes choice of weight
Min 3: Max WBS
Min 4: Rest