CFBK WOD – Friday 23 March
A. Snatch Balance + OHS 5x2+2@70-80% B. 20' AMRAP: 40 Burpees 30 Snatch 35/20kg 30 Burpees 30 Snatch 60/35kg 20 Burpees 30 Snatch 75/45kg10 burpees AMRAP Snatch 95/55kg...
23 March, 2018
WODs
CFBK WOD – Thursday 22 March
A. Strength Back squat - In 4 - 5 sets build up to a heavy set of 4, then 4x4@90% B. 15:00 EMOM: 1: 6-8 Hang Power Cleans @70/50kg 2: 8-10 Unbroken Kipping HSPU 3: 6-8 Burpees over Bar...
23 March, 2018
CFBK WOD – Wednesday 21 March
A. CDL + Hang Clean + Jerk A1. 1 x 3+3+1 @ by feel A2. 1 x 3+2+1 @ by feel A3. 1 x 2+2+1 @ by feel A4. 1 x 2+1+1 @ by feel A5. 1 x 1+1+1 @ by feel B. Conditoning 10' AMRAP 10 power clean @60/40kg 20 Pull up 30 Double...
21 March, 2018
CFBK WOD – Tuesday 20 March
A. BTN Split Jerk + Split Jerk w/2 position pause A1. 3 x 1+2 @ by feel A2. 3 x 1+1 @ by feel -anything more than the bar counts as set - 1 legless Rope Climb after each set B. For time 21 - 15 - 9 Double KB Front squat...
21 March, 2018
CFBK WOD – Monday 19 March
A. Hang Muscle Snatch A1. 1 x 5 @ by feel A2. 1 x 4 @ by feel A3. 1 x 3 @ by feel A4. 1 x 2 @ by feel A5. 1 x 1 @ by feel A6. 1 x 3 @ by feel -anything more than the bar counts...
19 March, 2018
CFBK WOD – Sunday 18 March
A. For time: 3 rounds: 7 Deadlifts 140/90kg 7 Bar Muscle-ups then, immediately: 3 rounds: 21 Wall ball shots 21 Toes-to-bar then, immediately 100-foot DB Farmer carry 2 x 32/24kg 28 Burpee box jumps 60/50cm...
19 March, 2018
CFBK WOD – Friday 16 March
A. Power clean - 5 / 10 / 15 @ As Heavy As Form Allows - Perform 5/10/15 Burpees over the bar before each set 3' Rest B. Squat Snatch - 5 / 10 / 15 @ As Heavy As Form Allows - Perform 5/10/15 Burpees over the bar...
16 March, 2018
CFBK WOD – Thursday 15 March
A. Front squat 6x6@70-75% B. Conditioning 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 Handstand Push up 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 Burpee to...
16 March, 2018
CFBK WOD – Wednesday 14 March
A) Clean DL + Clean + Jerk A1) 2 x 5+2+1 @ 50-60% A2) 2 x 3+2+1 @ 60-70% A3) 3 x 2+1+1 @ 70-85% B) Conditioning For Time 50 Pull Ups Run to Red Planet 20 KB Snatch @20/12kg Run to Red Planet 20 KB Snatch @20/12kt Run to Red Planet 50 Pull Ups...
16 March, 2018
CFBK WOD – Tuesday 13 March
A. Strength Back Squat Work Up to a Heavy set of 8 B. Conditioning B1. Every 90 seconds for 6 minutes ( = 4 rounds) 10 Overhead squat @40/25kg 10 Burpee over the bar 5 minute REST B2. Every 90 seconds for 6 minutes ( = 4 rounds) 8 Squat clean @60/40kg 10 Pistols...
14 March, 2018