Workout of the Day
For Time:
21 Power Clean
21 Burpees
21 Pull-Ups
15 Front Squats
15 Burpees
15 Pull-Ups
9 Squat Cleans
9 Burpees
9 Pull-Ups
L3 - 135/95
L2 - 95/65
L1 - 75/55
L3 - 135/95
L2 - 95/65
L1 - 75/55
Post your scores to the Whiteboard.
Workout of the Day
A. AMRAP 20:
10 Sandbag man-makers
15 Box jumps, 24/20
Row 200 meters
L3 - 90/75
L2 - 75/60
L1 - 60/45
Man-maker = Burpee on sandbag, power clean, front squat, push press. Can also be a burpee + squat clean thruster.
Post your scores to the Whiteboard.
**CF1 Class times**
M/W – 6:45 am, 12:15 pm, 4:00 pm, 6:30 pm
Fri - 6:45 am, 12:15 pm, 4:00 pm, 5:15 pm
Saturday – 10:15 am
Workout of the Day
Skill - Deadlift, 5 sets of 1, working up to a heavy single (Please post your deadlift score in the Whiteboard feature!!! Recording your progress is essential.)
WOD
30-20-10 reps for time:
Ball slams
Pushups
Situps
Post your scores to the Whiteboard.
Workout of the Day
1. Clean and jerk, 5×1 @ 85%. Level load across all sets. Target 5kg increase each week.
2. Box squat, 4×3 @ 75% (of 1RM Back squat). Level load across all sets. Target 5kg increase each week.
3. Stiff legged deadlift, 3×8 @ 60% (of 1RM deadlift). Level load across all sets. Target 5kg increase each week.
Post your scores to the Whiteboard.
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