CF 416 Daily – Thursday, September 25

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CF 416 Daily – Thursday, September 25




12 Min to build up in weight

Level 1

High Hang Power Snatch + Hang Power Snatch + Overhead Squat

Level 2

High Hang Snatch + Hang Snatch + Overhead Squat


Back Squat(10 min)

Level 1

3 x 5 reps + 2.5-5lbs from last week

Level 2

2 x 5 reps, 1 x max reps < 10 +2.5-10lbs from last week, depending on rep count



Not for time:

3 Rounds

Front Rack Sandbag Carry x 180ft

20-30 Hollow Rocks


Run WOD(6:30pm)

Tempo: Southern Linear Park.
Warm-up: dynamic, strides, ABCs, strides.
WOD: Short hills 5sets x 6runs. (Scale option is 5×5)
Cool Down: jog back to 416 and roll out.
*Team score = each set


Combining Strength training and endurance training

No time for running? Integrating running skills in warm-up

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