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Monday

Back squat 1 x 20 (Last week!)

Metcon:
30 KBS 24/16
20 wall ball 9/6
10 T2B

Rest 1 min and repeat. After 2nd round, rest 2 min and repeat. Go all out each round.

Tuesday

Superset A x 3 sets
Floor press ME
Bent over row ME
rest 2:00

Superset B x 3 sets
20 alternating DB press
5-10 strict pull up
rest 1:30

Metcon:
AMRAP 10
5 HR push up
10 KB snatch 24/16
15 air squat

Wednesday

Clean complex:
2 clean pull
clean
hang clean

Heavier than last week.

Metcon:
AMRAP 4
2 rounds of:
15 hang power clean 40/30
9 pull up
after 2 rounds, remaining time burpees over bar

rest 4:00

AMRAP 4
2 rounds of:
15 S2OH 40/30
9 HSPU
after 2 rounds, remaining time burpees over bar

Score is burpees over bar completed.

Olympic: Snatch

Thursday

WOD (S):
3 rounds of
70 DU
17 T2B

21-15-9
hang power snatch 40/30
OHS 40/30

4 rounds of
15 KBS 24/16
20 abmat sit up
15 wall ball 9/6

Rest 5 min between workouts.

Friday

Back squat 1 x 20 (you should reach your 5RM today, if not dont worry, we will continue squatting next week so others have change to reach their 5RM 😉

OPEN 20.5

Saturday

Team WOD 11:00, CF MASTERS 14:00


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