Sunday, May 5 WOD

Specific Warm-Up: Bergener Warm-Up

  • 3 Down-Ups
  • 3 Elbows High and Outside
  • 3 Muscle Snatches
  • 3 Snatch Land
  • 3 Snatch Drop
  • 3 Hang Power Snatch

WOD: Take 50-70% of 1RM for the following exercises and move through them with maximal speed (controlled!).

  • Muscle Snatch 3-3-3-3
  • Power Snatch 3-3-3-3
  • Squat Snatch 3-3-3-3

Cash-Out: “Fran”  21-15-9 rep rounds for time of…

  • Thrusters, 95/65lbs
  • Pull-Ups

 

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CFA Coach Fun Facts

Claim to Fame: Unofficial IPA Amateur Bench Press Record holder at one time-585lbs, my uncle is a famous stuntman, finished the Tough Mudder without crying, and funniest guy at the box (self proclaimed).

Coach DeFalco

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