WOD – Wednesday 21 June 2017

  • STRENGTH:
    Back Squat 1RM
    15 Mins to build to 1RM Back Squat
  • METCON:
    9min AMRAP:
    30 KB Front Squat 24/16kg
    20 T2B
    10 *Deficit HSPU
    *Deficit = 20/15 plates
  • CFP LITE:
    9min AMRAP:
    30 Air Squats
    20 Abmat sit ups
    10 Push ups

  • CFP PERFORMANCE:
    Clean (3 second pause above knees)
    3-3-3-3-3
    *Start @ 70% and increase each set.
    Focus on tightness in the pause position.
    Halting clean deadlift
    3-3-3-3-3 @ 90% of clean
    *Focus on tightness in the pause position.
    Speed clean pulls
    2-2-2-2-2 @ 80%-90% of clean
    *Focus on speed o the ground
  • CFP+:
    100 Abmat sit ups
    100 Flutter kicks
    100 Crunches
    Max plank hold