WOD – Monday 15 May 2017

  • STRENGTH:
    Back Squat
    3-3-3 @ 80% of 1RM
    2-2 @ 85% of 1RM
    8 @ 70% of 1RM
  • METCON:
    For Time (CAP 9min)
    Run 600m
    40 Push Ups
    Run 600m
  • CFP LITE:
    For Time (CAP 9min)
    Run 600m
    40 Push Ups
    Run 600m
  • CFP PERFORMANCE:
    Snatch
    1-1-1-1-1
    3-position snatch
    (start at 65% & increase each set)

    NOTE: This is 3 touch and go snatches 1 snatch from floor + snatch below knees + snatch from above the knees all done without dropping the barbell
    NOTE: This is different from week 1

    3-3-3 Snatch pulls @ 110% of snatch

  • CFP+:
    Handstand Push ups
    – Set up
    – Positioning
    – Technique
    – Timing