Competitors 5.21/22.16

May 20, 2016


We will be training at CFB on Sunday at 10am and tackling some of the Regional Team Wods. If you cant make it sunday then here is the basic templete. If you are coming Sunday do not do todays work.

A. OLY
Squat Clean
5×1 @ 90%

B. STRENGTH
Touch n Go Box Squat. At or slightly above parallel. 4×3 @85% 1rm back squat. Sit way back with knees behind ankles and touch the box but do not rest or stop on box, explode up.

C. Metcon
Teams of Two 800m Run (together) 60 Burpees Over Partner 50 Deadlifts (225,155) 40 Push Ups 30 KB Swings (70,53) 20 Burpees Over Partner 400m Run 25 min cap 

D. Accessory
4×10 1. Neutral grip seated dumbbell overhead press.
2. DB kneeling rows.
Superset

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