Workout of the Day
CF Lite Strength:
Each 2:30 x 8
5 Bulgarian Split Squats/Side + :30 Plank
CF Lite WOD:
For time:
20 Jumping Squats
600 m Run
25 Kb strict press
600 m Run
20 jumping Squats
CF Strength:
Warm-up series – 2 snatch long pull + 2 snatch push press + 2 overhead squats – 4 sets
Power snatch + OHS + snatch (2 sec pause in bottom) – 5 sets
Push press + jerk behind neck + jerk (5 sec hold in split) – 5 sets
Jerk dip squat – 5 x 3 @ 80-100% of 1 RM Jerk
3 sets no rest
A1. Supermans x 10
A2. Weighted planks – front/side x 10 sec hold
CF WOD:
For time:
16 Pistols
600 m run
25 HSPU or 25 strict press mod
600 m run
16 Pistols
Post your results to the Whiteboard.
