Tuesday

For Time:

21/15/9

Hang Power Snatch (50/40)

Toes to bar

Rest 2 minutes

21/15/9

Push Press (50/40)

Pull-ups

Monday

5:30pm only

100 x Hanging squat clean thrusters (30/20)

OTMEM - 5 x Burpees

WOD courtesy of Warren Prior

Saturday

'Olympic Bar Mile'

400m

50 x Back Squat

40 x OH Squat

400m

50 x Strict Press

40 x Push Jerk

400m

50 x Hang Power Clean

40 x Hang Power Snatch

400m

(25/20kg)

CFV will be holding one WOD at 5:30pm only on Monday. Have a great long weekend! 

Friday

Partner WOD:

AMRAP 20:

Option 1 

(worth 1 point per completed round)

5 x Pull-ups

10 x Push-ups

15 x Squats

Option 2 

(worth 3 points per completed round)

5 x HSPU

7 x Pistol Squats

9 x Burpee plate jumps

-Both people may work at the same time

-No scaling for Option 2

-Record total points 

-Athletes may swap between option 

1 & 2 and adjust score accordingly.

-Exercises must not be exchanged between options

Thursday

4 x RFT 

400m

10 x Ring Push-ups

15 x SDHP (50/40)

20 x Jump Squats