07.03~07.07 CF WOD

03 7월 07.03~07.07 CF WOD

7.03.2023 월
BACK SQUAT
90~95% of 10RM
10 REPS x 3 SET

THEN,

CONDITIONING
In 3MIN, x 5R
15 FRONT SQUATS
10 BURPEES
50 DU

7.04.2023 화
3 Rounds x 5 reps: SHOULDER PRESS
3 Rounds x 5 reps: PUSH PRESS
3 Rounds x 5 reps: PUSH JERK

CONDITIONING
4RDS FOR REPS
1 MIN MAX SDLHP
1 MIN MAX ROWING
1 MIN MAX V-UP
1 MIN REST

7.05.2023 수
2MIN X 5R
1R-3R: 4 POWER SNATCH + 1 Hang Squat Snatch @ 70%
4R-5R: 2 POWER SNATCH + 1 HANG SQUAT @80%

THEN

CONDITIONING
5RFT
4 POWER SNATCHES
6 OHS
15 BURPEE OVER BAR
@ 135 lbs / 95 lbs

*scale up*
185 / 125

7.06.2023 목
2MIN X 5R
1R-3R: 4 POWER CLEAN+ 1 Hang Squat CLEAN @ 70%
4R-5R: 2 POWER CLEAN+ 1 HANG SQUAT CLEAN @ 80%

CONDITIONING
15MIN AMRAP
TEAM OF 3 *waterfall*
10 HAND STAND PUSH-UP
10 DL 155 / 105
10 CAL ROW
10 POWER CLEAN 155 / 105

7.7.2023 금
TEAM OF 2
100 cross-over
90 WBS 20 / 14
80 T2B
70 POWER SNATCH 95 / 65
60 BURPEE OVER BAR
50 SDHP 95 / 65
40 PUSH PRESS 95 / 65
30 BAR MU
20 SQUAT CLEAN 95 / 65
10 WALL WALK
5 laps run together
*you go i go*
*split reps by half*