This week's WODs

OLYMPIC WEIGHTLIFTING

Clean Complex - 3 Positions

- Hip
- Knee
- Floor

** Full squat cleans **

METCON

4 Rounds

M: (95/115/135/155)
W: (65/85/95/115)

1m Max reps - Power Clean 
1m Max. reps - Air Squat
30s. Rest

ADVANCED

4 Rounds

M: (135/155/165/185)
W: (95/105/115/125)

1m Max reps - Power Clean
1m Max. reps - Air Squat
30s. Rest

WOD Scores/Comments (0)

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Our badass Denise at Macchu Picchu, Peru! Representing CFC in the Andes!!!

CFC Strength & Conditioning - Cycle 8, Week 2- Increased Demand


STRENGTH

Back Squat - Box Squat

Group A) - 3x3 (+5 Lbs)
Clean Up - 1x10

Group B) - 3x5 (+5 Lbs)
Clean Up - 1x10

Group C) - 3x8 (+5 Lbs )

** At the bottom of each rep, sit on the box, pause for a full 1 count, then stand up with no forward lean

METCON

12m AMRAP

5 Deadlifts (225/155)
10 Sit Ups
200m Run / 300m Row

ADVANCED

12m AMRAP

7 Deadlifts (255/175)
15 Toes to Bar
200m Run / 300m Row


WOD Scores/Comments (0)

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Matt and Taylor had a super showing at the SacFit Games this past weekend! Way to represent CFC!!!

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