Sunday October 22, 2017

15
Oct
Written by admin

CFT Standard Group Warm-Up and Mobility

Strength: Snatch 3 x 1 @ 80% 1 x 1 @ 85% 1 x 1 @ 95% 3 x 1 @ 90% 2 x 1 @ 85% Rest 1-2 mins between efforts

Clean and Jerk 3 x 1 @ 75% 1 x 1 @ 80% 1 x 1 @ 85% 1 x 1 @ 90% 3 x 1 @ 85% Rest 1-2 mins between efforts

WOD: 1 minute of Bar Muscle-ups then 3 RFT~ 100m Sprint 5 KB Snatches - L arm (53/35#) 5 Overhead Lunges w/ KB in L hand 5 KB Snatches - R arm 5 Overhead Lunges w/ KB in R hand 15 GHD Sit-ups then 1 minute of bar muscle-ups **Sub muscle-ups or ring dips for BMUs**

 
1970-01-01

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