141215 – Old-School

 

BBG

1) 10min to est 1x Snatch from blocks (just above knee) – work to a max single for the day (no more than 5 attempts),

2) 10min to est 1x Clean from blocks (just above knee) + Jerk – work to a max single for the day (no more than 5 attempts)

BB Cycling

E2MOM for 2 sets ME UB Snatches (full squat – from the floor) @ 80% (of max Snatch)

Strength – alt E2MOM for 3 sets each

1a) 3x Front Squats – work to a 3rm

1b) 5x Tempo (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) + ME UB Kipping (or strict w/ no tempo) Ring Dips

Conditioning

3RFT

30sec handstand hold

10x Thruster @115/75#

5x Hang power snatch

 

CFV Monday WOD

Back Squat

5x  @ 40%

5x @ 50%

5x @ 60%

then… Partner-WOD

for time…

50x Pullup

100KBS

150x situp

200x DUer

*One person working at a time.

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