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CFV MFG WEEK 6

1
Nov

CFV MFG WEEK 6

WOD #016

SKILL
5 Rounds
:30 ME AIRDYNE
:30 ME Push Ups
:30 ME Air Squat
:90 Rest

STRENGTH
SNATCH PULL
4 x 5 Increase weight with each set

12 Min EMOM
2 Position Power Snatch @ 75-80% of last weeks power snatch 1RM
EVEN: 2 From high hang (Unlock knees and go)
ODD: 2 from Launch Position (Right above knees)
*Equal amount of focus should be on the the deadlift to get to the start position.

WOD #017

SKILL
Strict Weighted Pull Up
3-5 x 5 (AHAP)

Kipping/Butterfly Pull Up
4 x 10 (Unbroken)

Bar Muscle Up
3 x 5
(C2B + Matador Dips)
*Rest as needed between sets and movements

STRENGTH
Front Squat
Establish a 5RM
Then 5 Reps @ 95% 5RM, 5 Reps @ 90% 5RM

WOD #018

SKILL
15 Min E2MOM
5 Thrusters + 5 OH Squats + 10 T2B
65/95#

STRENGTH
Push Complex
1 Strict Press
1 Push Press
1 Push Jerk
*Increase until you fail out of each lift.
*when you fail at one lift, continue until you fail out of the next.

OPTIONAL CONDITIONING
21-18-15-12-9-6-3
Cal Row
*5 Body weight bench between each row

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