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WOD:

Power clean + push press
10×2(1+1)@75-80%
Rest 1 min after each set

then

With a buddy: (20 minute time cap)
Row 4 k (switch every 500)
160 KBswings (switch every 10)
80 Box jumps (switch every 5)

A few pointers to get the most out of this workout:

-Row faster than your 2k pace, but not so fast you fall apart. This is a time for you to practice holding a manageable pace! Lengthen your stroke and pull harder, not faster!

-Challenge yourself with a heavy KB. Swing it hard! Make your reps aggressive, powerful, and perfect looking!

-Practice good jumping mechanics. Keep your knees in line with your feet and land in a stable position.

This workout is broken into small sets so that you can focus on quality and powerful movement. Don’t mistake it for being easy.

Grab a buddy, and challenge each other!

Friday night lights at 5:30 pm! Come crush this last open workout with your friends!

 

No 7 am class today.  6 and 9 am are on!  Thanks!

 

WOD:

Deadlift

-Build to a heavy set of 3

 

then

 

CF Open WOD 18.5

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

Friday night lights for CF Open WOD 18.4 at 5:30 pm!!

 

***No 7 am class today.  Sorry for any inconvenience!

 

WOD:

Deadlift

-Build to a heavy set of 3

 

then

 

”Diane”

21-15-9

Deadlift 225/155

Handstand push-up

 

or

 

Do CF Open WOD 18.4 as written.