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Components

Drop snatch + sotts p ...

Push Jerk Complex

Back Squat

Metcon

Shawarma

CFT Barbell Class

Drop snatch + sotts press + OHS (5 sets - 2+1+2)

Drop snatch starts with barbell on back, standing position, perform 1 sotts press, followed by two OHS

Start with empty barbell/PVC

Push Jerk Complex

Jerk dip with 2sec pause at the bottom, exploding upward with no arm movement, followed by one push jerk.

Build as form allows, do not go above 85% 1RM push jerk

Back Squat

70,75,80%

Partner WOD

Metcon (Time)

5 rft cap 25

4 wall walks or 12 HSPU
12 T2B or T2R
24 hpc 95/65
400 m partner run or 2X250 m relay row sprint

Want to see some of these movements in action? Check out our .

Whiteboard:

Saturday, May 14, 2022

Clients:

Clients

Corinne
Howe

9 AM CFT Barbell

5 x 1 @ 37 lbs

Ayo
Ellis

9 AM CFT Barbell

5 x 1 @ 0 lbs

Black
Steve

9 AM CFT Barbell

1 x 1 @ 65 lbs

worked up to 65