Strength
Deadlift
5×1 85% of 1rm (3 sec eccentric lower)
Super set
30 sec Row ME calories
*Total calories
Metcon For time
3 Rounds For time
15 pull ups
Overhead plate walking lunge 20/10 (16m)
Olympic Lifting
Snatch
1-1-1-1-1
Weekly Programming 19th 25th
Saturday is a special WOD in memory of my son on his 6th birthday. This is a WOD I do yearly for his Bday and is programmed for the CFC
January 17, 2026
