MONDAY 12/11/23

CFP WOD Updates

Dec 10, 2023

1 min read

Deadlift/Clean/Jerk Complex

[Every 2:00 x 3 Sets]:

1 Deadlift + 1 Below the Knee Hang Clean + 1 Split Jerk

Set 1: 73%

Set 2: 75%

Set 3: 80%

*All sets based on 1RM Clean & Jerk/Clean can be Squat or Power

"Vegemite"

4 Rounds For Time:

3 Burpee Pullups

(Rx+: Burpee Bar MU)

12 Shuttle Runs (50ft)

3 Burpee Bar Muscle Ups

-rest 2:00 between sets-

*Shuttle Runs: (1 rep = down 25ft and back 25ft)

MUST TOUCH GROUND

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