CFBK WOD’s 2015 – Tuesday, 1 September 15

CFBK WOD’s 2015 – Tuesday, 1 September 15

cfbk-11

MOBILITY:
3×5/5 arm bar with KB (https://www.youtube.com/watch?v=CSJufb9LaZw)

STRENGTH:
Overhead Press
5*65%
5*75%
+5*85% (ME)
Notes: Add 2.5 to 5 kg from previous cycle. All lifts are based on percentage
4 th set (load drop-set): Take 10% weight off previous set and repeat same amount of reps
Notes: Add 2.5 to 5 kg from previous cycle. All lifts are based on percentage of 90% of 1RM, NOT true 1 RM

CAPACITY:
12 min AMRAP
1/1 Single arm KB split jerk (28/16)
1/1 unilateral KB suitcase deadlift (https://www.youtube.com/watch?v=1_j0mHa2r2A)
Add 1 rep/side each round, ascending rounds (e.g 2/2,3/3,4/4, etc)



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