MONDAY 09/23/24

CFP WOD Updates

Sep 22, 2024

1 min read

Front Squats

30 Front Squats @75/55lb

20 Front Squats @115/85lb

10 Front Squats @155/105lb

*Unbroken Sets

*Rest 2 minutes after each set.

“Rollercoaster”

[AMRAP 15]:

200m Run

25 Abmats (Rx+: 15 GHD’s)

20 Air Squats

50 Double Unders (75 Singles)

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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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