Pays To Hit – CFS

  • July 24, 2017
  • By :
Mike

Warm-up
EMOM 6
1. Run 200m
2. 3 Strict Pull Ups* + 6 Push Ups + 9 Air Squats
3. 1 Min of Pass Throughs

*Use bands if necessary or complete negative pull ups

Strength
Overhead Squat
5-5-5-5-5- Straight sets @ 75-80% of 1 RM

WOD (20 min cap)
10 Rounds
1 Squat Snatch @ 85%
5 Pull-ups
10 Push-ups
15 Squats

Level 1- 7 Rounds
ADV- 5 Strict Pull-ups, 10 Ring Dips, 15 Squats

8 Comments

  • Trevor

    07/25/2017 @ 1:53 am

    13:49 w/ strict pull-ups and 75% snatch. (115#)

  • Ben

    07/25/2017 @ 1:52 am

    OHS: 175×1, 185×1, 195×3
    WOD: 17:58 ADV @ 155#

  • Joel Carpenter

    07/25/2017 @ 1:03 am

    OHS – 3 sets at 95 2 sets at 100
    WOD: 16:10 at 75#

  • Jason Barrow

    07/25/2017 @ 12:51 am

    OHS: Didn’t do straight sets, 95×5 – 155×5
    WOD: 15:35 @ 135# (75%)
    Anyone do 85%? Seems aggressive.

  • Kurt

    07/24/2017 @ 3:32 pm

    OHS: 135# (4 sets)
    WOD: 22:17, 135#, 5 strict, 5 ring dips, 5 push ups, 15 squats

  • Crowley

    07/24/2017 @ 1:41 pm

    ohs: 195 for 4 sets (ran out of time)
    wod: 16:20 rx at 165#

  • Sean Flannery

    07/24/2017 @ 12:02 pm

    OHS: 181 across
    WOD: 17:30, 160#, 5 strict, 10 push up, 15 air sq

  • Marc

    07/24/2017 @ 10:38 am

    OHS: 185 for 3 sets (time)
    WOD: 18:20, 155#, 5 strict, 5 ring dips, 5 push-ups, 15 squats

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