10.10.15/10.11.15 COMPETITORS

October 09, 2015

OLY
In 20 Minutes
Work Up to a max Power Clean + Split Jerk

Then take 75% of today’s 1RM and complete max Reps at that weight.

Wod 1
AMRAP 7
21-15-9
Chest to Bars
HSPU

if you need work on strict then perform strict. If you need work on Kipping then perform Kipping. Strict may lower the reps to 15-12-9 or 12-9-6. Once you complete the round of 9, then start back at 21!

Wod 2
“CF TEAM SERIES WORKOUT 15.8″
Teams of 2
A. 125male/100female Toes To Bar
*partner 2 is to hold loaded barbell over head
-may switch anytime, if barbell is dropped from overhead partner must stop toes to bar until barbell is back in overhead position
B. 125male/100female Shoulder to Overhead
*as one partner is performing the STO then the other partner must be hanging from the pull-up rig.

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