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CFV MFG – Week 3

11
Oct

CFV MFG – Week 3

WOD #007
SKILL
12 Min EMOM
1- 8 Overhead Walking Lunges 135/95
2- 2 Legless Rope Climbs

STRENGTH
Complex:
1 Snatch Deadlift
1 Snatch High Pull
1 Full Squat Snatch
5 sets at 85% of 1RM

WOD #008
SKILL
15 MIN E3MOM
20 Chest to Bar Pull Ups + 10 Burpee Box Jump Overs + 40 Unbroken Double Unders
*Scale to regular pull Ups before scaling reps
*Box height 20/24″
*If you need to scale down that is just fine, scale to your level.

STRENGTH
Complex:
1 Power Clean
1 Hang Squat Clean
1 Thruster
1 Split Jerk
5 sets at 75% of 1RM Clean and Jerk

WOD #009
SKILL

100 Foot Handstand Walk X 3
Barbell Skill:
95/65 Barbell starts on your back with OHS grip
1 Push Press From back
1 OHS
2 Push Press From back
2 OHS

Until you drop the barbell.

STRENGTH
OHS
Work Up to 5 Rep Max (should be warm from skill)

OPTIONAL CONDITIONING
500m Row AFAP
Rest 90 seconds
500m Row AFAP

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