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CFV MFG WEEK 4

18
Oct

CFV MFG WEEK 4

WOD #010

SKILL
15 Min EMOM (4 Rounds)
1 – 10 Unbroken C2B Pull Ups
2 – 40 Unbroken DUBZ
3 – 10 Pistols (5 each leg)

STRENGTH
Snatch
10 Min E2MOM
1 Power Snatch + 1 Squat Snatch + 1 OHS
*Athlete Driven load

WOD #011

SKILL
4 Rounds (not for time)
Push yourself through each round rest as needed between rounds. Make sure you keep the intensity high
21 Cal Row
14 HSPU
7 Strict Ring Dips

STRENGTH
3 x 10 Front Squat
Mid range weight think 70/75%

WOD #012

SKILL
10 Min Ladder
4 GHDSU
4 Single Arm Thruster 35/55# (2L 2R)
6
6
8
8……

STRENGTH
Build to a 1 Rep Max for the day.
1 Deadlift + 1 Hang Power Clean + 1 Hang Squat Clean

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