7 minute ladder
Power snatch (95/63)
Overhead squat
Rest as needed
Deadlift 3-3-3 (70-80-90%)
Supplement (Not for time)
50 good mornings or GHD hip extensions
Holiday Hours:
Sat, Dec 24th – 9 am only. All members welcome.
Sun, Dec 25th - CF305 closed. All 305 members welcome at CFA1A 11:am
Sat, Dec 31 – 9 am only. Sun, Jan 1 – closed
Dead lift 315 3×3 for form
Bench press 135 10×2 for speed
300 aerodyne calories 14:38
WOD 8 +11
Front Squat
185×5/225×3/265/275/285
Tabata Front Squat 95 lb
77 – Did not plan on putting the bar down during the 10 sec rest period but had to rack it after the 6th and 7th rounds. Wrist destruction!
Rest 4 mins
Dragon challenge on the aerobike
20:40 – severe leg cramping after 10 min. Could not walk about 10 mins after. Need to man up, want to revisit this again. Will shoot for 12 mins.
WOD 8+6 rx
DL: 225 x 4/275 x 3/295 x 3/340 x 3/385 x 3
Aerodyne 300 cal for time 17:20
25 rounds of Cindy (dead hang chin up) 24:43
approx 45 seconds work, 15 sec rest each round
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