Friday 03/20
Strength Day
Part 1 - Every 2:00
10 x 3 Back Squats
@ 80-85% of 1RM
Part 2 - Every 90s x 8 Sets
1 Power Clean + 1 Hang Squat Clean
Build to a heavy complex
Thursday 03/19
Strength - Every 3:00 x 3 Sets
12 DB Bench Press
Max Push Ups
WOD - Alt OTM x 5 Rounds
Min 1 - Wall Walks
Min 2 - Sit ups
Min 3 - Shuttle Runs
Min 4 - Rest
Score = Total Reps
Wednesday 03/18
Strength - Every 2:00 x 4 Sets
8-6-4-2 Strict Press
Build based off feel
WOD - For Time
Buy in : 1,000m Row
4 Rounds
20 Alt Lunges
20 Burpees
2 Rope Climbs
Buy out : 1,000m Row
Tuesday 03/17
Happy St. Patrick’s Day ☘️
Body Armor - Alt OTM x 3 Rounds
10 Barbell good mornings
25 Banded bicep curls
15 DB Skull crushers
:30 Hollow hold
WOD - 4 RFT
15 Power Snatch (75/55)
12 Box Jump Overs (24/20)
15 T2B
Monday 03/16
If you are signed up on the CF Games site don’t forget to submit your score by 8pm tonight !
Strength - Every 2:00
3-3-3-3-3 Front Squats
Build based off feel
WOD - 3RFT
60 DU
9 Front Squats (185/135)
15/12 Cal Row