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CFV MFG WEEK 14

27
Dec

CFV MFG WEEK 14

Hope everyone is well rested form the holiday, now its time to get back to work. This week will be geared towards KO prep so get ready.

WOD #033

SKILL
15 Min EMOM
1 – 1 Legless rope climb
2 – 10 Burpee Box Jump 20/24″
3 – 25 Air Squats

STRENGTH
***Use the lift you are doing for the 1 rep complex at KO***

5 Muscle Ups
5 Squat Clean/Squat Snatch/Thruster 70%
4 Muscle Ups
4 Squat Clean/Squat Snatch/Thruster 75%
3 Muscle Ups
3 Squat Clean/Squat Snatch/Thruster 80%
2 Muscle Ups
2 Squat Clean/Squat Snatch/Thruster 85%
1 Muscle Ups
1 Squat Clean/Squat Snatch/Thruster 90%

*Sub Muscle 2 Strict Pull Up + 2 Strict Ring Dip = 1 Muscle Up

WOD #034

SKILL
AMRAP 10
5 Hang Power snatch 115/75
10 Box Jump
30 Dubz

STRENGTH
3×10 Push Press
Rebound the weights goal weights are 155/115

 

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