WODS

CFBK WOD – Tuesday 23 January

A. Weightlifting
Muscle Snatch + High Hang Snatch
5×2+2@60-65%
B. 3 Rounds For quality
8 Barbell Single Leg DL
12 Barbell Roll Outs
C. Conditioning
3 Rounds For Time
50 Air Squats
35 Push Ups
20 KB Sumo DL High Pulls @32/24kg

CFBK WOD – Monday 22 January

A. Strength
Low Bar Back Squat
Work Up to a Heavy Single
B. Conditioning
CFG Open 15.2
C. Accessory
3 Rounds of
10 V-Ups + 20s Hollow Hold

CFBK WOD – Sunday 21 January

A. Strength
5 Rounds For Quality
10 BB Bent over Rows
50 ft. Suitcase Carry @32/24kg
5 Strict HSPU
B. Conditioning
10′ AMRAP
5 Power Snatch @40/25kg
10 OH Lunges
1 Rope Climb

CFBK WOD – Saturday 20 January

A. Strength
Push Press
5×5@ challenging weight
B. Conditioning
20′ AMRAP
In teams of 2, I go, you go
3-6-9-12-15,etc.
Box Jump Over

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