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Comp 3/21

By: 0

A) Snatch; EMOM x 6; 2 reps High hang snatch, start between 50 to 60%, add weight each round. Then immediately…

B) Snatch; EMOM x 4; 2 reps, no touch and go, Snatch from the floor starting at the weight last used in A, add weight if you made both lifts

C) CF Metcon

D) 2 rounds not for time: 400m run at recover pace, 35 weighted sit ups (10#/5#) – hold it however you want.

CFL 3/20

By: 0

SKILL: 15 mins to review Rope Climb technique

WOD: AMRAP 4

10 Pushups

15 Situps

:90 rest

AMRAP 3

Max Rope Climbs (1/2 way up – up/downs with knee raise (Every 2 count for 1) – Ring Rows

(Every 10 count for 1)

:90 rest

AMRAP 4

10 Ring Dips (Bands – bar dips – box dips)

15 Mountain Climbers

Score is total reps

CFL 3/16

By: 0

SKILL: 3 Rounds

Max dead hang from pullup bar

Max plank hold (top of pushups)

Max ring dip hold/box dip hold

*Rest :30 in between holds

WOD: 4 Rounds for time

10/8 Calories on Bike (Rower if needed)

10 Ring Rows

200m run

*Every 4 min, take 2 min rest

*24 min time cap

Score is best max holds out of the 3 rounds/time