CFFM SWOD
Bench Press 5, 5, 5, 5, 5*
*Work up to a Five-Rep Max Effort. Start at 65-70% of 1-RM.
Assistance Strength Work:
Barbell Bent Over Rows 3-5 sets of 8-10 reps, AHAP
Parallete Push Ups 3-5 sets of 8-10 reps, one count @ top/one count @ bottom
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CFFB SWOD
Power Snatch
3, 3, 3, 3, 3*
*Work up to a Three-Rep Max Effort.
CFFB DWOD
"666"
For time:
6 rounds of
Walking Lunge @ 100lbs, 6 Left/ 6 Right
6-ft Standing Broad Jump, 6 reps
Sprint 40-yds
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CFG Phase II, Wk 1, WOD 1
SWOD
Back Squat 5, 5, 5, 5, 5*
*Work up to a Five-Rep Max Effort. Check back to Starting Strength Numbers.
DWOD + CFE
For time:
15-12-9-6-3
Push Jerk [@ 5-RM Press]
Ring Dips
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CFE
"Minute Ladder"
1 min on/1 min off/1 min on/:50 sec off/1 min on/:40 sec off/1 min on/:30 sec off/1 min on/:20 sec off/1 min on/:10 sec off
