04.24~04.28 CF WOD

24 4월 04.24~04.28 CF WOD

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

12 Min EMOM
Odd: 10 Clusters (65/95)
Even: 3 BMU

Tuesday:
In Teams of 2:
AMRAP 7
Dead-hang Hold (Feet together)
ME HSPU
AMRAP 7
Ring Support L-Sit Hold
ME Front Squats @135/95lbs
AMRAP 7
Deadlift Hold @225/135lbs
ME DU

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

3:00 x 4 Rounds
6 Muscle Snatch 50% of 1RM
8 OH Lunges
10 Lateral Burpees over Bar

Thursday
5RFT
500m ROW
15 Bench Press
*choose weight that you can do 10 consecutive bench press

Friday
Teams of 2:
20RFT
5 Deadlifts
5 Power Clean
5 Push Jerks
*You go, I go
*Athletes choice in weight- pick a weight you can go UNBROKEN but is a CHALLENGE