For those coming in to CFS
Strength
Snatch/Power Snatch X 3 sets
Work to a 15 rep load at 60-65% 1rm
All snatches are "touch and go" at ground. No re-gripping or pausing at ground. Use the same weight across all 3 sets.
Front Squat X 2
20 reps @ Same weight as Snatch
WOD - 15 min AMRAP
5 Back Squat 40/30
7 Box Jumps 24/20
10 Abmat Sit Ups
Post loads/rounds to comments
power snatch
ReplyDelete15kg x 15reps x 3sets
front squat
15kg x 20 reps x 2sets
squat clean
25kg x 5 reps x 3sets
30kg x 3 reps x 1set
snatch work=22.2
ReplyDeletefront squats=40kg
squat clean=40kg
gonna focus on the snatch work.
a good movement though.
really enjoy it.
snatch 22.2
ReplyDeletefront squats 1set at 40 & 1set at 22.2
WOD was head to head with Jess both did 9 sets