WOD – Monday 8 May 2017

  • STRENGTH:
    Back Squat
    4-4 @ 87.5%
    8-8-8 @70% of 1RM
  • METCON:
    7 Min AMRAP
    2 Strict Muscle ups
    3 Medball Sit ups
    2 Strict Muscle ups
    6 Medball Sit ups
    2 Strict Muscle ups
    9 Medball Sit ups
    etc…
  • CFP LITE:
    7 Min AMRAP
    2 Pull-ups
    3 Medball Sit ups
    2 Pull-ups
    6 Medball Sit ups
    2 Pull-ups
    9 Medball Sit ups
    etc…
  • CFP PERFORMANCE:
    Snatch
    5 x 2 snatch off blocks (start at 65% and increase each set)
    NOTE: Barbell should be at knee height, not above, not lower

    3 x 3 Snatch pulls @ 110% of snatch

  • CFP+:
    Choose a weakness and work on it.