Monday, February 28
CFFM SWOD:
Front Squat + Push Jerk 5 x (3 + 1) AHAP
*Perform three front squats then jerk the weight on the last rep. Work up in weight to your heaviest set.
CFFM DWOD:
[Recovery] Row 2k @ moderate pace + jog 1-mile @ moderate pace
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CFFB SWOD:
Squat 5x1
Bench Press 5, 5, 5, 5, 5
CFFB DWOD:
Complete 3 rounds for time:
1 Box Jump @ 95% of 1 RM Box Jump
1 Pull Up @ 50% of 1 RM Pull Up
1 Box Jump @ 95% of 1 RM Box Jump
3 Pull Ups @ 50% of 1 RM Pull Up
1 Box Jump @ 95% of 1 RM Box Jump
5 Pull Ups @ 50% of 1 RM Pull Up
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CFFM SWOD:
Front Squat + Push Jerk 5 x (3 + 1) AHAP
*Perform three front squats then jerk the weight on the last rep. Work up in weight to your heaviest set.
CFFM DWOD:
[Recovery] Row 2k @ moderate pace + jog 1-mile @ moderate pace
----------
CFFB SWOD:
Squat 5x1
Bench Press 5, 5, 5, 5, 5
CFFB DWOD:
Complete 3 rounds for time:
1 Box Jump @ 95% of 1 RM Box Jump
1 Pull Up @ 50% of 1 RM Pull Up
1 Box Jump @ 95% of 1 RM Box Jump
3 Pull Ups @ 50% of 1 RM Pull Up
1 Box Jump @ 95% of 1 RM Box Jump
5 Pull Ups @ 50% of 1 RM Pull Up
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