CFFM Strength WOD
Olympic Complex
[All reps performed from the hang position]
5 rounds of:
Muscle Snatch, 3 reps
Power Snatch, 3 reps
Overhead Squat, 3 reps
*Start light and work up gradually, focus on TECHNIQUE - TECHNIQUE - TECHNIQUE!
*Rest as needed between rounds
Assistance Strength Work: GHD Hip Extension, 3 x 15, control the movement, no momentum - pause for one count @ top and bottom of each rep
CFFB SWOD:
A.) DL 5-RM; Towel Pullups 3 x max reps w/3-min rest
C.) Press 8x3 @ 65% of 1-RM w/:45 sec rest. Work on moving the bar as fast as possible; Weighted pull-ups 1, 1, 1, 1, 1, 1, 1
CFFB DWOD:
"E Caf"
Complete 10 rds of
Row for 1-min, Rest for 1-min
*Goal is to reach 3000-M total
*Foul = 1 handstand push-up for every 5-meters under!
