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05/08/2019

7
May

05/08/2019

CFT – WOD

Pre-Training

3 Rounds Not For Time:

8 Groiners W/Thoracic Twist/Side

5 Broad Jumps

2 Length Double Front Rack KB Carry

Weightlifting

Clean+Front Squat+Push Jerk (1×3(1+1+1))

Every 1:30 For 12:00 Minutes (8 Sets)

Increase weight throughout EMOM building to a heavy for the day.

Metcon

Metcon (Time)

For Time:

50 Calorie Bike

500m Row

15 Deadlifts 255/175

15 H.S.P.U

12 Deadlifts 255/175

12 H.S.P.U

9 Deadlifts 255/175

9 H.S.P.U

15 Minute Time Cap