MONDAY // 3.7.2022
CFW WOD
(1) STRENGTH & SKILL
EMOM 12
1st – 3 Hang Squat Clean
2nd – 2 Hang Squat Clean
3rd – 1 Hang Squat Clean
Note: The goal of todays strength work is to build coordination and explosive power. Focus on good technique and add weight only if you are maintaining perfect form.
– Track weight used for each set –
(2) WOD
AMRAP 10
2-4-6-8…
Dual Dumbbell Box Step Overs (50/35) (24/20)
Dual DB Devil Press (50/35)
Note: The goal of todays workout is to build endurance in your core and aerobic capacity. Focus on maintaining control of your midline in order to move with perfect form.
– Track total number of reps completed –
WEEK 2/5
You can find the CFW Intent video, WOD and At home workout on SugarWod, the #1 functional fitness app for athletes, coaches and affiliates. It’s free for CFW members! Click HERE for more info.