CFC 7.24.14 Workout
Posted on July 24, 2014
7.24.14 Thursday
Event Date: July 24, 2014
Warm Up
200m Run
10 PT
10 GM
25m Band Walk
10 Wall Squats
Strength
“Power Clean”
5x40%
5x50%
5x60%
WOD
5-4-3-2-1 8min. CAP
Power Cleans 115/75# (unbroken)
Burpees over the Bar (AFAP)
REST 3MINS
THEN
10-8-6-4-2
Wall Ball Shots 20/14# (10/9’)
Competitors OlympicWeightLifting
Work up to 75% of 1RM
then 2x2 drop sets
@15kg down if your 75% is over 100kg
@10kg down if your 75% is below 100kg
PC+PJ
Work to a Max
then 2x2 drop sets
@15kg down if your max is over 120kg
@10kg down if you max is below 100kg
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