CF Class WOD: Strength: 3 Stop Snatch 6×2 These reps should be done around 90-95% of maxCoaching Point: 3 Stop Snatch – Stop at shins, knees, hips, then SNATCH!
Met-Con: As many rounds as possible in 13 minutes of:
1 round consists of:
1 Push Press @ 70% of body weight 1 Pull Up 3 Push Presses @ 70% of body weight 3 Pull Ups 5 Push Presses @ 70% of body weight 5 Pull Ups
KB Class WOD: KB Pause Squats 5×5 – 5 reps by 5 sets, hold the bottom of the squat for 5 seconds for each rep.Coaching point: In pause squats an athlete comes to a complete stop at the bottom of the movement then explodes out of the hole. Make sure that there is still tension in the bottom of the squat.
7/7 KB Cleans 40/30 7 GHD sit-ups 7 KB SDHP 70/55[gallery ids="34399,34400,34401,34402,34403,34404,34405,34406,34407,34408,34409,34410,34411,34412,34413,34414,34415,34416,34417,34419,34420,34421,34422,34423,34424,34425"]]]>