WOD – Friday 23 December 2016

  • STRENGTH:
    Front Squats (20 rep session)
    10 @ 40%
    10 @ 50%
    20 @ 55%
    The 1 x 20 is the main working set.
    Add 2.5-5% from previous week.
  • METCON:
    15min AMRAP
    10 MedBall Sit Ups
    10 Wall Balls
    1 Legless Rope Climb
  • CFP PERFORMANCE:
    PART A
    Build to max 3 rep touch and go snatch (full snatch)
    Part B
    Amanda
    (9-7-5)
    Muscle ups
    Snatch (full) 60/50kg
  • TRAVEL WOD:
    15min AMRAP:
    10 sit ups
    10 jumping squats
    10 push ups