CF PARTNER WOD
Warm-up
Coaches Choice
Strength:
Find 5RM Deadlift
As usual, this is “Zero Bounce”. Control the decent of all 5 reps and keep the set as quiet as possible.*NEEDED FOR NEW CYCLE*
MetCon
In teams of two.
5 Rounds For Time:
400m Run (together)
20 Deadlifts, 225/155lbs (10 each)
30 Pull-ups (15 each)
SCALED
-less weight on deadlift
-band assisted pull-ups
LITE
In teams of two.
5 Rounds For Time:
400m Run (together)
50 KB Swings (25 each)
20 Strict Pull-ups (10 each)
CF OPEN GYM WOD
Cycle 1 Test Week Day 5
Warm-up
2 Steady Rounds:
20 Banded Good Mornings
15 Pull Ups
1k Bike
Strength
Find 5RM Deadlift
As usual, this is “Zero Bounce”. Control the decent of all 5 reps and keep the set as quiet as possible.
Metcon:
For Time:
Row 5k
*More Options:
Row 3k
Side Work:
AMRAP 8 Minutes
Max Sets of 3 Unbroken Ring Muscle Ups
*More Options:
Strict Pull Ups instead of MU
Bar MU instead of Ring
