We are back at it for the last full 3-week cycle before Chrimbo. Let’s get into a fat deficit to make room for all those mince pies. If you don’t like mince pies, you’re the devil.
Soooooooooo, you know what’s happening, snatch, back squats and a leg dominant finisher. The snatches are 2 every 20 seconds though this time, the back squats are for 4’s and I really think I need to apologise now for the wod. You can kiss goodbye to your legs and bring the ice bucket for the lactic acid.
The pull-up practice is still in but if you wish, some of you can move onto muscle ups. The workout is a collection of 21-15-9’s in 5 minute windows, short and sharp, move fast and earn your rest.
Clean and Jerk will follow the same format as the Snatch and shoulder press the same as the back squat. The workout is a 5-round triplet of double under’s, ring dips or press-ups and clusters politely served with a 500m row buy-in.
Sweat your socks of day. 8x3 minute high-intensity rounds with 1-minute rest. Everything here is light and designed to push you.
Deadlift followed by a heavy clean complex. You will then use this weight for the workout which is a mixture of squat cleans, muscle ups, front squats, muscle ups, ttb and hspu.
There you have it kiddy winks. Get fit so you can get fat over chrimbo.
Peace out, the CFR crew.