WOD Buddies – CFS

Oct 1st, 2017

Category: CrossFit

WOD Buddies – CFS

Rio & Bhavesh

Weekly Strength/Benchmark Schedule – click here

Warm-up
1 min Plank Hold
10 High Hang Snatch High Pulls
1 min Hollow Hold
10 Behind Neck Snatch Grip Push Press
1 min Plank Hold
10 High Hang Power Snatch
1 min Hollow Hold

Strength
Push-press
5-5-5-5-5

WOD
10 Minute AMRAP
7 Power Snatches (115,75)
10 Front Squats

Level 2- 95,55
Level 1- 75, 35

*Coaches Tip: Pick a weight you can cycle and do the first set or two rounds unbroken.

Cashout
100 Sit-ups for time

ADV- 50 GHD Sit Ups for Time

CFS Endurance Sunday – Southie Orange 10AM

Sprint Wod
4 x 200m

Time Trial
2 Mile Run

WOD
AMRAP 15 (Teams of 3)
A. 15 Cals Assault Bike
B. Max Burpees
C. Rest

Two athletes work at a time while one rests.
Athlete’s Rotation A to B to C

At Home WOD
5 Rounds
20 Plank Ups
20 Alternating Lunges
20 Alternating Bicycle Crunches