WODS

CFBK WOD – Saturday 18 November

A. Strength/Gymnastics
6 Rounds for Quality
6 Deadlifts, start @65% and increase weight with each round
15 V-Ups
30 DU
B. Conditioning
3×4’AMRAP, 1′ Rest
5 Squat Cleans @60/40kg
8 Burpees
12 Pull Ups

CFBK WOD – Friday 17 November

A. Weightlifting
Clean and Jerk
Work Up to a 1RM
B. Conditioning
5 Rounds, 30s Rest between Rounds
“DB DT”
12 DL @22,5/15kg per hand
9 Hang Power Cleans
6 STOH
C. Accessory
KB Bent Over Row
4×8 /side

CFBK WOD – Thursday 16 November

A. Weightlifting
Snatch
Work up to a 1RM
B. Conditioning
5 RFT
Run to Red Planet
20 TTB
20 Push Ups

CFBK WOD – Tuesday 14 November

A. Weightlifting
6x Go Every 2′, alternate between
1: 2 Power Snatch @75%
2: 2 Power Clean + Push Jerk @70%
B. Conditioning
25′ EMOM
1: 200/175m Row
2: 80 DU
3: 2 TGU (1 per side)
4: 2 Bar/Ring MU + 4 HSPU + 6 Burpees
5: Rest

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