MONDAY // 12.6.2021

CFW WOD

(1) STRENGTH
Front Squat
3×3
(74%-84%-89%)
+
Pause Front Squat
(2 sec pause)
3×3

*Add weight based on form and technique
*Add 5% based on off of week 1 (Sept 27th)
*Rest 2-3 minutes / sets

Note: The goal of the front squats is to build strength in the legs and core. Focus on maintaining good positions throughout each lift.

(2) BENCHMARK WOD
“Elizabeth”
For Time (15 min)
21-15-9
Squat Cleans (135/95)
Ring Dips

– Compare time to September 13th –