WOD / Tuesday, September 18

These guys had a blast at our in house comp! It’s a matter of fact everyone did, thanks to all our CFLV fam for participating and those who came to support. We appreciate you! 

These guys had a blast at our in house comp! It’s a matter of fact everyone did, thanks to all our CFLV fam for participating and those who came to support. We appreciate you! 

Strength/Skill 

Behind the Neck Split Jerk: 1-1-1-1-1-1-1; build to a heavy single 

Rest, then... 

15-12-9 reps for time of: 

KB Swings, 70lbs/53lbs

Shoulder-to-Overhead, 115lbs/75lbs 

Chest-to-Bar Pull-ups 

Competitors 

1. Strength/Skill

2. WOD 

145lbs/100lbs & 5-4-3 Bar Muscle-ups 

3. Aerobic 

3 rounds of: 

2:00 Double-unders 

2:00 Burpee Box Jump Overs, 24"/20" 

Rest 2:00

4. Gymnastics 

Every 2:00 x 5 sets: 

5 Strict HSPU + 5 Kipping HSPU 

➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖

CFLV Weightlifting

1. Snatch Balance (75%/3) x 2 (80%2) x 2 

2. Push Press

Work up to a Top set of 5 then do 90% of that top set for 5 Reps x 3 Sets

3A. Barbell Shrugs

10 Reps x 3 Sets

3B. Plank

2:00

Rocco Di Jerlando