Time for heavy squats again folks!
Monday, February 14
CFFM SWOD
Back Squat 3 x 5 @ 90% of 5-RM. *Reference Monday, January 24th for recent 5-RM
Press 3 x Max Reps @ 60% of 1-RM Rack Jerk. *Reference Thursday, February 10th for recent 1-RM
Supine Ring Rows 3 x Max Reps
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CFFB SWOD
Front Squat 5 x 2 @ 90% of 3-RM
Box Jump 5 x 2 @ 90% of 1-RM
CFFB DWOD
Complete 8 rounds:
Sprint a 20 yards – 40 yards– 20 yards Shuttle Drill
*Rest 45 seconds between rounds.
*For shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through original starting point.
Post fastest round.
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CFG Prep, Phase III, Wk 6
1.) 21-15-9 pullups + air squats
2.) Work to 3-RM Snatch
3.) WOD #1. (NFT/80%) “Chipper” 15 x Snatch @ 90% 3-RM + 50 GHD Situp + 75 SDLHP @ 75#
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4.) WOD #2. (For time/100%) AMRAP in 30 minutes of 5 HSPU + 10 Toes-2-Bar + 15 KBS @ 24-k
5.) 1-mile cool down run + Yoga/Active stretch
