CFFM WOD
Shoulder Press
5 x 2 @ 90% of 1-RM
*Reference November 9 for 1-RM Press
**Practice Handstand Holds - 3 sets, max time
**Practice Handstand Holds - 3 sets, max time
CFFB SWOD
Amateur -
Deadlift 5-RM (add 10lbs from last SWOD)
Deadlift 5-RM (add 10lbs from last SWOD)
Collegiate -
Squat 5, 5, 5, 5, 5 - set new 5-RM
Press 10 x 2 @ 65% of 1-RM w/:30 sec rest (work on SPEED!)
CFFB DWOD
Complete for time:
10 Power Cleans
20 Push Ups
9 Power Cleans
19 Push Ups
8 Power Cleans
18 Push Ups
7 Power Cleans
17 Push Ups
6 Power Cleans
16 Push Ups
5 Power Cleans
15 Push Ups
4 Power Cleans
14 Push Ups
3 Power Cleans
13 Push Ups
2 Power Cleans
12 Push Ups
1 Power Clean
11 Push Ups
*Use 75% of 1 RM for Power Clean weight
