CF 416 Daily – Thursday, September 18

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CF 416 Daily – Thursday, September 18



A. Snatch

L1.15 Min – Build up in weight

High Hang Power Snatch + Hang Power Snatch + Over Head Squat

L2. 15 Min – Build to a heavy

High Hang Snatch + Hang Snatch + Over Head Squat


B. Back Squat (10 min)

L1.3 x 5 reps Starting weight – Complete all 3 sets across at a comfortable weight

L2. 2 x 5 reps , 1 x max < 10 – build up in weight, start first set of 5 around 75%



Not for Time:

3-4 Rounds

180 ft Farmers Carry

15-30 sec L-sit

*Find the heaviest things you can carry for farmers walk

*Whiteboard to end of mats = 60ft

*L-sit can be on rings, bench, floor or sit in V position on ground


Run WOD (6:30pm)

Tempo: Outside 416.
Warm-up: dynamic, strides, ABCs, strides.
WOD: Repeat 200m’s. 2sets x 6runs for time and timed rest recovery on the minute. (Scale distance option)
Cool Down: jog back to 416 and roll out
*Score = total time.

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