NEWS

  • Abbreviated Schedule
    • MONDAY 6/20: 6:30a, 9a, 4:15 Teens, and 5p ONLY

WOD

“That’s What I Mean”

METCON

30 Deadlift
20 Front Squats
10 Squat Snatch

Weight: 275/185, 185/135, 135/95

MASTERS

30 Deadlift
20 Front Squats
10 Squat Snatch

Weight: 225/155, 155/105, 95/65

MOVE

20 Deadlift
15 Front Squats
10 Hang Squat Snatch

Weight: 155/105, 95/65, 65/45

WOD GUIDANCE & GOALS
Barbell, to barbell, to barbell! For the deadlifts, choose a weight that you could do for at least 10 reps when fresh, but then strategically may have to break into sets of 5 to save your posterior chain. Reduce the weight for the front squats (from the floor), and do sets of five. Reduce the weight even further, and do single reps for the squat snatches. Target 10 minutes.

Courtesy of CFL

Post Time to Comments.

HOME WOD

30 Glute Bridge
20 Squats + Half
10 x :30 Plank

ENDURANCE

3 x 1 mile repeats