MONDAY 08/28/23

CFP WOD Updates

Aug 27, 2023

1 min read

Back Squat

5 Sets of 5 [Build to Heavy Set]

Start first set around 65% of 1RM and build

“Once And For All”

For Time:

30 Front Squats 135/95 (Rx+: 155/105)

200m Double KB Farmers Carry 53/35

1000m Row

*Front Squats come from ground*

Time Cap: 12 Minutes

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1000m row 50 ground to overhead 35/25 plate 50 burpee 800m row 40 lunge 40 hand release pushup 600m row 30 wallball 20/14 30 abmat situp 400m row 20 kettlebell swings 53/35 20 v-up 200m row 10 goblet

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16 deadlifts 16 hang power cleans 16 push presses Run 800 meters 16 deadlifts 16 hang power cleans 16 push presses Run 800 meters 16 deadlifts 16 hang power cleans 16 push presses F: 185-lb deadlift,

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Back squats 5 RM 0 min 9 reps @78% 2 min 7 reps @85% 4 min 5 reps@92% 6 min 3 reps @97% 8 min 1 rep @102% 9 min 1 rep@102% 10 min 1 rep@106% 11 min 1 rep@106% 12 min 1 rep@106% 13 min 1 rep @106% 14 m

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