Monday, November 18 WOD

Buy-In: Back Squat 1-1-1-1-1

  • Load Scheme: 60% – 70% – 80% – 90% – Go for it on last rep
  • Rest only the time it takes to load the bar

Skill Review: Spend 8 minutes on…

  • Ring Dips

WOD: 5 minute AMRAP for each of the following with 1 minute rest between them…

  • AMRAP #1:
    • 5 Hang Power Snatches
    • 10 Overhead Squats
  • AMRAP #2:
    • 5 Hang Squat Cleans
    • 10 Shoulder to Overhead
  • Loads
    • C: 135/95lbs
    • P: 115/75lbs
    • F: 95/55lbs

* Your score is the total reps for both AMRAPs

Cash-Out: Ring Dip Tabata

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CFA Coach Fun Facts

Turn-Offs: Burpees, Excess Chalk use, Loss of mid-line stabilization including overextension

Coach Pozzetta


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