THURSDAY 10/07/2021

CFP WOD Updates

Oct 6, 2021

1 min read

Snatch Complex

5 Sets:

1 Power Snatch + 1 Hang Squat Snatch @ 65-70% of 1 RM Power Snatch

"Freddy Goes Surfing"

21-15-9:

Kettlebell Swings 53/35

Burpees

Directly Into...

3 Rounds For Time:

500m Row

21 Burpees

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Friday Oct 23 AMRAP12 25 wallball 20/14 400 m run 15 burpee broad jump -rest 3 min Amrap12: 150 ft sled push 275/165 400m rower 150 ft sled pull 165/110 -rest 3 min AMRAP12 100m farmer carry 53/35 400

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Thursday Oct 22 3 rounds 1 mile run 50 pull-up

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Wednesday Oct 21 5 rounds 250m row 25 thruster 45/35 15 toe to bar

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