CFML Holiday Hours
12/26/17 – 7:30am, 8:30am, and 9:30am
Babysitting q8:30 & 9:30
Strength
1a) “Power Clean”: 5 x 3,
1b) Wallballs: 4 x 5
Intent: Today’s session is intended to be more technique based and neurological warm-up for the Metcon.
1b) Wallballs: 4 x 5
Intent: Today’s session is intended to be more technique based and neurological warm-up for the Metcon.
Metcon
“Open WOD 11.5”
AMRAP 20:
5 Power Cleans (135, 95)
10 T2B
15 Wallballs (20, 14)
L3: (115, 75)
L2: (95, 65) (Knee Lifts) (14, 10)
L1: (75, 55) (Knee Lifts) (10, 8)
5 Power Cleans (135, 95)
10 T2B
15 Wallballs (20, 14)
L3: (115, 75)
L2: (95, 65) (Knee Lifts) (14, 10)
L1: (75, 55) (Knee Lifts) (10, 8)
Scaling Options:
Intent: Benchmark Open WOD. This workout (as with most open WODs) is about pacing and staying consistent with
work/rest. Power Cleans should be light, but should be done in singles if needed to keep heart-rate down.
Intent: Benchmark Open WOD. This workout (as with most open WODs) is about pacing and staying consistent with
work/rest. Power Cleans should be light, but should be done in singles if needed to keep heart-rate down.
$ Out
3 Rounds
20 Banded Pull-throughs
25 Banded Face-pulls
20 Banded Pull-throughs
25 Banded Face-pulls