CFRT Community
Monday 7/16/18
Warm Up & Mobility
Gymnastics/Skill
7-10 Minutes of
Alternating between
Pulls
– Rope Climbs
– T2B
– Pull-up/C2B
– Muscle Ups (Ring & Bar)
– Butterfly
Jump Rope Practice
– Singles
– Doubles
– Triples
Strength/Skill
3 RNFT
- 7 Strict T2B
- 14 T2B
- 50 Double Unders
Oly: Snatch
3 x 1 High Hang Snatch
“007”
3 Rounds of:
One minute of KBS (70/53)
One minute of Double Unders
One minute of KB Box Step Ups (24/20)
(Rest one min between rds)
Record reps of each movement for each round
GYM – butterfly practice
WOD
KBS (35#) – 26, 30, 30
Dubs – 51, 57, 70
Step ups – 19, 19, 18
Nice work 6am, thanks Gaff!
Great work, Ben – you caught a great run of dubs on that last round!
OLY
3×1 HH Snatch
80, 85, 90
Thank you for the tips Mike, it made a huge difference.
WOD:
KBS (26#) – 29, 29, 29
Dubs – 42, 63, 44
Step Ups – 12, 13, 14