Ola seniors and senorita’s
More gains this week, you may die but you will make gains.
5 x 5 on ye old back squats going off your 5-rep max on Friday. The snatch cycling has more work time and less rest. To finish, apparent the majority of us seem to have an issue with overhead squats so they will be in an EMOM with some ring muscle ups and hspu. Look at those chickens!!!
Two workouts just to fuck your life up. The first is a 12-minute AMRAP of thrusters, box jumps and pull-ups. The second is some interval aerobic work with 2 minutes of rowing for cals, 1 min snatch L and 1 min snatch R.
8 minutes to establish a 3-rep max front squat then another 2 sets of 3 every 2 minutes. Clean and jerks after with the same format as the snatch, you will be barbell ninja’s. 5 rounds for time to finish with running l pull ups, and guess what. More clean and jerks
I love fitness and chips, Yes I do but that’s also the name of the wod. Il does not say much more but it's you will be running a mile in it.
Another 5 rep max, today I would like it and rpe of 9-10 so that means you should have a rep left in the tank. The open workout this week is 13.1 a couplet 17-minute AMRAP of snatch’s and burpees.
The CFR Crew