WOD – Monday 2 January 2017

  • STRENGTH:
    Front Squat
    10 @ 40%
    10 @ 50%
    20 @ 55%
    The set of 20 is the main working set.
    Add 2.5-5% from previous week.
  • METCON:
    9min AMRAP
    6 Squat Cleans 65/45kg
    9 Push Press 65/45kg
    30 Double unders
  • CFP PERFORMANCE:
    Hang Snatch
    10-10-10 touch and go hang snatch @ 60%-70% of 1RM snatch.
    Rest as needed in between.
    20-20-20 Toes to bar (Goal is unbroken reps).
    Rest as needed in between.
  • HOME WOD:
    9min AMRAP:
    9 Squats
    9 push ups
    30 Jumping Jacks