For Time:
-800m Run
-8 Hang Power Cleans
-8 Front Squats
-8 S2O
-8 Back Squats
-8 Back Rack S2O
Rest 2min
-400m Run
-4 Hang Power Cleans
-4 Front Squats
-4 S2O
-4 Back Squats
-4 Back Rack S2O
Rest 1min
-200m Run
-2 Hang Power Cleans
-2 Front Squats
-2 S2O
-2 Back Squats
-2 Back Rack S2O
BB Load=155/105 RX+185/125 MRX 115/75
CFJ Holiday Schedule:
Monday, December 23rd- 6:30pm class is canceled
Tuesday, December 24th (Christmas Eve)- 8am and 9:30am (all other classes canceled)
Wednesday, December 25th (Christmas Day)- CFJ CLOSED
Thursday, December 26th- 6:00am, 8:00am and 10:00am (all other classes canceled) Friday, December 27th- Regular class schedule
WOD w/ 135#
14:17
Strength
135#, 155#, 185#, 205#, 215#(clean only)
WOD Rx. All rows
18:22
Hang Bear Complex-1 rep
155#, 185#, 215#, 245#, 275#
WOD Rx’d
12:08 total time
No Hook No Feet Snatch: 2@135, 2@135, 2@135, 2@135, 2@135
Power Snatch: 2@140, 2@140, 2@140, 1@165, 1@165, 1@165, 2@165, 2@165, 2@165, 2@165
Snatch High Pull: 3@230, 3@230
Power Clean: 1@225, 1@225, 1@255, 1@275 (16# PR; 259 since 8/17/2019)
Pause Front Squat (3sec): 1@225, 1@225, 2@245
Tempo Back Squat (3sec + 3sec): 2@225, 2@225, 2@225, 2@225
Front Squat: 1@265, 1@265, 1@265, 1@265
Back Squat: 2@306, 2@306, 1@340
Clean Grip Deadlift w/3sec lower: 3@295, 3@295, 2@327
Bear up to 210
Wod rx
13:56 barbell unbroken
Strength: bear complex (hang version): topped out at 155
WOD – rowed in place of run; everything else rx as written:
Total time: 15:16
WOD mrxd
16:34