11.6.12
CFE Class Time: 530am/5pm
Dynamic Warmup
Pose Running Drills
800m Run
10 Slamballs
800m Run
20 Slamballs
800m Run
30 Slamballs
800m Run
CF Program:
MOBÂ Warmup
Dynamic Warmup
MOD: 3-3-3 (FS) 1-1-1 (SJ)
Perform 3 Front Squat then Perform 1 Split Jerk with same weight
Work to no more than 65% of 1RM
WOD: 4 Person Team: For Time
Row 3000m
100 Pullups
200 Dbl Unders
100 Snatch (115/85)
Partition movements however needed. Only 1 team mate working a movement at a time. No two members can be working the same movement at the same time. Please scale and modify as needed even within a team. If you are not able to have a team of 4 please scale repetitions as needed. Ex: Team of 2 would: Row 1500m/50 Pullups/100 Dbl Unders/50 Snatch.
Any Snatch can be done.
LV1: Low Bar PU/Situps/(35/15)
LV2: Ring Rows/JR/(55/35)
LV3: Band PU/JR-Dbl Under Mix/(95-75/75-55)
LV4: Rx’d