CF Strength WOD
Snatch (Power or Squat)
EMOM for 10 minutes
Suggested Loading: 70%x2, 75%x2, 80%x2, 85%x2, 90%x2
CF WOD
Every 5 minutes for 15 minutes
___ Cal Row
15 Burpees over the Bar
10 Power Snatch
Fitness: 20 (95/65)
Performance: 25 (115/75)
Open: 25 (135/95)
DRIVE
3 rounds:
3 wall walks
12 pistols
12 Double DB Power Cleans
Rest 2 minutes
3 rounds:
6 Single Arm DB Push Jerks per arm
24 DB Front Squats
12 Burpees
**The Open is coming up this week!
Thursdays, Fridays, and Mondays will run as follows**
THURSDAY: It will be a low impact day and usually a longer workout that will let allow people to be prepped for Friday. Be aware that we do not know the open workouts so the movements could be similar.
FRIDAY: The Open workout announced on Thursday night will be the programmed Class workout for Friday.
MONDAY: We will try to have the Monday workout have a similar time domain to the open workout. If you wish to repeat the open workout please be aware of the class and do your best to start when the class starts to avoid dropping weights when the coach is coaching.