Wednesday Workout: FS, PP, Intervals

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STRENGTH

A1. Front Squat, 3-3-3, rest 1 minute

A2. Push Press, 7-7-7, rest 1-2 minutes

*Go heavy on front squats, moderate on push press and focus on touch and go reps if possible. Take Front Squat from rack, and push press from floor (use separate bars but partner up as needed)

WOD

Level 1

3 Sets:

  • Box Jump Step Down (18/12) x 10
  • Hang Dumbbell Snatch (30/15) x 10 (5/side)
  • Row x 15 cal
  • Rest 1 Minute

*Sub 100m sprint for row if necessary

Level 2

5 Sets:

  • Box Jump Over (24/20) x 10
  • Dumbbell Snatch (55/35) x 10 (5/side)
  • Row x 15 cal
  • Rest 1 Minute

*Sub 100m sprint for row if necessary.  Record total working time.

ANNOUNCEMENTS/UPCOMING EVENTS

1. August 21st: Friday’s After Five

2. August 22nd: Spartan Race at Wintergreen!! Lots of CF Cville members are signed up – if you want to get involved email Scott!

3. August 30th: Park WOD!

3 Comments on “Wednesday Workout: FS, PP, Intervals

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