Wednesday August 2, 2023

Warmup

2 Rounds:

:30 Bike/Row

10 Russian KBS

10 Single Arm KB OHS (5/Arm)

10 Scapula Push-ups

:30 Plank

Mobility

Child’s Pose 1:30

Skill/Strength

2021 CF Games Event 8 (BHCF version)

5 minute AMRAP pushups

F:  box

P1:  deficit

P1.5:  hand-release

P2:  regular

C:  first 20 are strict handstand pushups; then 20 kipping HSPU; then 20 ring dips; then AMRAP hand-release

Then, spend 5-10 mins practicing power snatches

WOD Primer

2 Rounds:

3 Cals

3 Power Snatches

WOD

2021 CF Games Event 9 (BHCF version)

Cal Row or Bike

Power Snatch

21/15/9

F:  kb swings

P1:  95/65

P2:  75/55

C:  105/75; bike cals