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Monday 9-26-16

25
Sep

Monday 9-26-16

WOD

21 Power Snatches (115/80#)
21 Pull-ups
15 Overhead Squats (115/80#)
15 C2B Pull-ups
9 Squat Snatches (115/80#)
9 Bar Muscle-ups

For Time

Strength

1) Back squat: 60%x 5 reps, 70%x 3 reps, 80%x 2 reps, 90%x 2 reps, 95%x 1 rep, 103%+x 1 rep.

*Rest 10 minutes, then:

2) Front squat: 60%x 5 reps, 70%x 5 reps, 75%x 5 reps x 2 sets.


Special Event

CFRC is proud to announce that we are hosting a Level 1 certification Oct 1st and 2nd.. Sign up! Click here for more details.

Due to the Level 1 certification the CFRC will be closed. We will have a 9AM Team WOD at Victoria Arbors Park (map).

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