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CFBH 7.20

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STRENGTH: Snatch
A. Take 8min to warmup to about 60-70% of your 1RM
B. 7min EMOM
3 Sq. Sn. + 3 OHS @65-75%

WOD a
3 RFT: (12min)
100m Farmer Carry
35 Pushups
10 Back Squats
C: 225/155 70/53 P: 185/135 62/45 Fit: 135/95 53/35

WOD b
Complete the ladder: (12min)
1min max Double Unders
1min max DB Snatch
2min max Double Unders
2min max DB Snatch
3min max Double Unders
3min max DB Snatch
*Score is total # of reps
C:50/35 Dubs P: 45/30 Dubs or Singles Fit: 40/25 Singles
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CFBH 7.18

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Lift: Deadlift
Take 20-25 mins to establish a 1RM
*If you finish early then do:
1×2 @-10% of max
1×4 @-15% of max

WOD a
8min EOMOM
1 min max Strict HSPU
1 min max HSPU
*Score is total # of reps*
Substitute HSPU with 1 min max strict press @65-75% of 1rm 1 min max push press

WOD b
“Biking to Watts”
5 Rounds: (8 Mins)
Keep the Assault Bike watts over the mark for as long as possible
*Score is slowest time*
Rest 1 min in btw rnds
C: 800/600 P: 700/500 Fit: 600/400
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CFBH 7.14

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STRENGTH:
20min E4MOM
8-10 Single Leg RDL each
6-8 Barbell lunge from rack (backrack)
15-20 V-ups

WOD
“Girls of Summer”
“Elizabeth”
21-15-9
Cleans
Rings Dips
C:135/95 P: 115/85 Fit:95/65 *P or F: banded dips or box dips

ACCESSORY:
3 Rounds:
12-14 Renegade Rows
8-10 Arnold Press
1:00 Weighed Plank
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CFBH 7.13

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Strength: Back Squat
Take 7mins to w/u to 65% of 1RM
==THEN==
10min EOMOM
5 @65 23X1 tempo
*athlete can increase weight if form remains good

“Annies on the Run”
100 DU
50 Sit-ups
200m Run
80 DU
40 Sit-ups
200m Run
60 DU
30 Sit-ups
200m Run
40 DU
20 Sit-ups
200m Run
20 DU
10 Sit-ups
200m Run
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CFBH 7.10

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Strength: Push Press
Take 6mins to w/u to 75%
==THEN==
10min EOMOM
3 reps @80%+
*increase weight each set

WOD a
Partner WOD
25min AMRAP
16 H.R. Pushups
12 Power Snatch
8 Strict Pull-ups
200m run with plate
*One person working at a time. Divide reps however you want
C: 115/75 45/35 P: 95/65 35/25 Fit: 75/55 25/15
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