CF 416 Daily – Thursday, September 18
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:
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.