CF Strength WOD
Tempo Back Squats 3/3/3/3/3 , building in weight
5 Seconds down, pause in the bottom the explode up
(Athletes should aim for 60-70% of 1 RM)
(Athletes should aim for 60-70% of 1 RM)
Between each set
5 bent over DB Rows with each arm between sets
CF WOD
10 OHS
30 Double Unders
5 min AMRAP
Rest 2 minutes
8 Front Squats
30 Double Unders
5 min AMRAP
Fitness: 75/55 (95/65)
Performance: 95/65 (135/95)
Open: 115/75 (155/105)
Open: 115/75 (155/105)
DRIVE WOD
1 minute at each station for 25 minutes
Cals on C2 Bike
No push up Burpee
Single Arm DB Hang Clean and Jerk
Jumping Lunge
Rest
