CFV Archive

2017 November 23

STRENGTH:
Kettlebell progression

METCON:
Partner WOD
– 200 Double Kb Swings
– 150 Double Kb cleans
– 100 Double Kb front squats
*split work anyhow
*20min timecap

2017 November 22

STRENGTH
Front Squats 3-3-3

METCON
30-20-10
– Deadlift
– wall balls
*10min timecap

2017 November 21

STRENGTH:
Rope Climb Progressions
10min EMOM
– odd 1 legless rope climb
– even max L-sit hold (max 45sec)

METCON:
4rds
– 1min rope climbs
– 1min plate ground to overhead
– 1min burpee box jumps