Well hello there,
The blog is back and keeping you up to date just in time for the open. It’s the second to last week of the front squat cycle and the end of the short oly lifting complex, so this week you will hitting some 1RM’s in the snatch and the clean and jerk.
Starting off with heavy EMOM of front squats @93%. This should have those legs ready to attempt a new 1 rep max clean and jerk in 15 minutes. To finish is a 21-15-9 of bodyweight back squats and ctb pull-ups.
2 wod’s today. The first is a skill/gymnastic circuit lasting 12 minutes. The second is 5 x 6minute rounds of 50 wall balls, 30 DB snatch, 10 handstand push ups then max double unders in the time remaining.
1 rep max snatch so let’s see what you can put above your head. You have two bench mark wods to follow Amanda and Nancy. 10 minutes for Amanda and 20 minutes for Nancy.
2k row and filthy 50. I can’t be arsed to write anything else.
Today is the day you find out what’s in the open so I know some of you may be saving your self. The tempo squats are back then the workout T, a sprint, kettlebell and cluster workout.
Enjoy this week boys and girls, the open is nearly here so that means party time every Saturday and Sunday
Lots of love the CFR crew