Monday January 24: "Powerlifting"

CFFM SWOD
Back Squat 5, 5, 5, 5, 5. Work up to 5-Rep Max *Reference Monday, January 3.
Bench Press 5 x 5 @ 90% of 5-RM *Reference Thursday, January 13
*Active stretch/foam roll/trigger point: 15 min
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CFFB SWOD
Good Morning: work up to 3-Rep Max
20 minutes Gymnastics Skill Work

CFFB DWOD
6 rounds for time of
3 x Anyway Overhead @ 185lbs
6 x Chest-2-Bar Pullups
9 x Clapping Pushups
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CFG Prep, Phase III, Wk #4 [De-Loading/Scaling]
1.) 10 rds of “Cindy” [NFT/50% Effort]
2.) Power Snatch, Technique + Strength: work to 1-RM
3.) WOD #1 [NFT/80% Effort] Chipper: 15 x Power Snatch @ 90% 1-RM, 50 Burpees, 800-meter Sandbag Carry @ ½ bw.
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4.) WOD #2 [For time/100% Effort] “Curtis P” x 100 reps for time. 1 rep = 1 power clean + lunge left + lunge right + push press [70lbs/105lbs]
5.) Yoga/Eccentric Stretch for 15 minutes