Strength
Strict pull up
3 x 5
Negative/eccentric lowing pull up
3×3 (4 sec lower)
Metcon
5 rounds for time
8 Power clean 60/40
6 lateral bar burpee
1 rope climb 14ft
Olympic Lifting
1-1-1-1-1
Power clean
Hang Clean
High hang clean
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
