Thu / 1 Oct 2015

In order to succeed, we must first believe that we can.
-Nikos Kazantzakis

Daily WOD

A. CFSD W/U #3

B. Snatch
❏ L1­ 10×1 Pwr Snatch­ build to trainer approved weight
❏ L2­ 10×2 Snatch Pull into Hang Squat Snatch­ build to at least 80% 1rm

C. 3min work 1min rest for 3rds
● 5 OHS @ 60-­75% of bdwt
● 10 Shoot Throughs
● 20m Farmer Carry

Mobility and Conditioning Class

Mobility

● 10min to lower back
● 5min athlete choice

MCR/Core

● Leg Levers

Conditioning

❏ 10min speedwork athlete choice
❏ 10min AMRAP

● 5 Ring Dips
● 10 Burpees
● 20 Squats

Team CFSD

A) Power Snatch
1 x 1 @75% + 5#
2 x 1 @75% less 20#

B) Power Clean
1 x 1 @80% + 5#
2 x 1 @80% less 20#

C) Front Squat
1 x 1 @85%
2 x 1 @85% less 20#

D) Fran

  • October 1, 2015
  • WODs