MONDAY // 9.7.2020 // HOLIDAY

CFW WOD

(1) STRENGTH & SKILL
Hang Power Clean + Hang Squat Clean
4 x (1+1)

Note: The focus of today’s barbell work is to have control over the 2nd and 3rd pull of the clean. Focus on receiving the bar in the same position (depth of squat) for both the power clean and squat clean.

(2) WOD
For Time (12 min)
21-15-9
Burpee Box Jump Overs (24/20)
Front Squats (155/105)

Note: The focus of this workout will be to build squat strength and endurance. Choose a weight that will challenge you each round.

OUTSIDE THE BOX

Don’t worry we are still keeping up with our Outside The Box workout series. Watch the video below for today’s home workout! Don’t forget to subscribe to the channel and click the notification bell underneath the video (on YouTube) to be notified of our daily video uploads.