“Victory Dance” & OLY – Monday 5-8
And so we enter Week 6 of the CFK Summer Prep Challenge! Unreal job by this entire crew…it’s been a blast seeing you all so dialed-in.
We begin the week with a retest of the original benchmark. You will receive a point for re-taking the WOD. If you beat your previous score, you will receive 2 additional points!
This will be a SHORT WEEK. Meaning, the challenge ends with the competition on Saturday…no journal necessary for Sunday and no points will be available after the competition of the comp.
Saturday’s WODs and scoring will be announced this week! Let’s do this…
WOD
12 min AMRAP
3 Burpees
3 Box Jumps (24/20)
3 S2O (95/65)
6…
6…
6…
9…
9…
9…
Etc…
Level 2 (75/45)
Level 1 (65/35)
Ca$hout
10 Min EMOM
Even – 10 Knees-to-Elbow
Odd – 20 Jack-knives
OLY Class **4:00PM Only**
Warm up
10 strict press
10 push press
10 power jerk
10 split jerk
Thoracic stretch
2 rnds
10 squat
10 jump squat
10 sotts press
Snatch
1 deadlift +1 pull + 1 full snatch
60%x 1
70%x 1
80%x 1
85%x 2
Strength
5-5-5-5-5 back jerks
Ascending weight
3 snatch grip deadlifts on dashes
Followed by 10 supermans
2017 05 07