CFM: Wednesday, September 27th, 2017

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CFM: Wednesday, September 27th, 2017

 

Warm-up: 2 Rounds

200M Row

30 Second Squat Hold

30 Second Plank


Strength: Deadlift

8 Sets of 2

65% of your 1-Rep Max

 

Workout: 3 Rounds

20 – 16 – 12 – 8 – 4

Power Snatches

 

After Every Round

8 Shoulder-to-Overhead

12 Pull-ups

 

Men (75 / 95 / 115 / 135 / 155)

Women (55 / 65 / 75 / 85 / 95)

 

Endurance: Run

400M X 4

Run to the 800M Turnaround / Rest 30 Seconds

 

Core: 4 Rounds

15 Long Sit-ups

45 Second Elbow Plank