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cfc-feel-the-steel-240515-01

Mobility 20min

Metcon
10 rounds For time
15air squats
10 HSPU
30 Double under

Olympic Lifting
Grace
30 clean and jerk for time

MEMBER OF THE MONTH WOD

JESS

Partner WOD
For time: Row, 1 km

Overhead Plate Carry, 20/10 kg,400 m

50 Power Cleans, 60/40 kg

40 Deadlifts, 60/40 kg

30 Lateral Burpee (Over Barbell)s

20 Rope Climbs, 12 ft

*plate for power clean/deadlift are to be used for overhead carry.
Split reps as needed

Strength
1 strict press- 2 push press – 4 push jerk
1-1-1-1-1

Metcon
3 Rounds For Time
50 Double under
15 shoulder to overhead 45/30
15 pull up

Metcon
28min AMRAP of rope climb after
800m run
50-40-30-20-10
thruster 35/25
power clean

Max effort rope climb 12ft remaining time 30min

Olympic Lifting
Squat Clean with 3 sec pause
3-3-3-3-3

Strength
Deadlift
7-7-7-7-7

Super set
Max effort push up
*score total push up

Metcon 12min EMOTM
10 KB Kettlebell swing
ME burpee
*score total burpee

Finisher
plank 1min each side
1min front
3min total

Olympic Lifting
Snatch with 3 sec pause
3-3-3-3-3

Warm up/technique
Squat clinic

Strength/technique
Back squat
3×7

Front Squat
3×7

OHS
3×7

Metcon
Run 1km TT

Olympic Lifting
3 push press + 4 push jerk
1-1-1-1-1

Strength
Strict pull up
5×7
super set
Ring Row
5×7

Metcon
21, 15, 9
Buy in 20 pull up
SDHP 35/25
V-Up

Olympic Lifting
Snatch grip Deadlift- pull-high pull
2-2-2-2-2

Row Technique and warm up 10-15min

Metcon for time
Row 500m
40 Toes to bar
40 Kettlebell swings 32/24
40 Double under
40 Box jumps 24/20

Metcon
AMRAP 36min
400m run
5 pull up
5 wall ball
400m run
10 pull up
10 wall ball
400m run
15 pull up
15 wall ball
continue adding 5 reps

Olympic Lifting
Clean and Jerk
1-1-1-1-1

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