New CFFM shirts in action.
Today starts a new 12-wk cycle of training, its time to get serious again!
CFFM WOD
Warm up with 3-position drills then ...
Max Effort Hang Power Snatch 3-3-3-1-1-1*
*Start with a light weight and build up to your best 1-RM
Rest 5:00 minutes then ...
"Quickie" AMRAP in 8 minutes of
5 DB Power Snatch Right
5 DB Power Snatch Left
5 Burpees
CFFB SWOD
A.) Squat 3 x 5
C.) Squat [Volume] 5 x 5 @ 90% of 5-RM; Press [Intensity] 5 x 2 @ 90% of 1-RM
CFFB DWOD
AMRAP in 12 minutes of
Power Snatch, 5 reps @ 115lbs
Power Snatch, 5 reps @ 115lbs
Suitcase DL, 5 reps Left @ 115lbs
Suitcase DL, 5 reps Right @ 115lbs
Burpee, 5 reps
Starting Strength - Off/Rest
