CFW Workout Of The Day
5 RFT: 5 Jerks, 155/105 10 Box Jump Overs, 24/20 ___ OTM x 15 Minute 1 complete 1 muscle up Minute 2 complete 2 muscle ups Minute 3 complete 3 muscle ups Once you fail restart the ladder at 1 muscle up and begin the climb again. (Substitute 3 pull ups and 3 push ups […]
Big Clean Complex 3 sets of: 3 Position Squat Clean + Push Press + 3 Position Squat Clean + Push Jerk + 3 Position Squat Clean +Split Jerk 1 set consists of all 12 reps without dropping the bar. Check out the demo video below. ___ 4 x 7 High Bar Back Squats, across […]
AMRAP 15 6 HSPU 12 KBS, 70/53 200m Run ___ Skill Work 5-10-15-20-25-20-15-10-5 Double Unders If you have double unders, perform this unbroken (ie. get 5 then get 10 then 15. If you trip up in the round of 20, start over until you hit 20 unbroken). If you’re still working on DU, get them […]
AMRAP 6 6 OHS (135/95#) 9 Lateral Hop Burpees 12 Toes to Bar ___ Snatch Ladder Guys- start at 135# Girls- start at 65# Add 5# every minute until you fail. Take as many attempts as needed within the minute. Once you fail rest 2-3 minutes before backing off 15# and hit three more singles. […]
***6AM CLASS ONLY TODAY*** For Time: 20 Power Snatches (115/80#) Run 800m 20 Power Snatches (115/80#) ___ Max double unders in 2 minutes Rest 2 minutes Max double unders in 2 minutes […]
Jackie For Time: Row 1000m 50 Thrusters (45/30#) 30 Pull Ups Compare to 5-13-13 […]