SATURDAY // 11.21.2020

CFW CLASS

(1) BENCHMARK WOD
For TIme (30 min)
0:00 – 15:00
“Reverse Jackie”
30 Pull-ups
50 Thrusters (45/35)
1,000-meter row

15:00 – 30:00
“Jackie”
1,000-meter row
50 Thrusters (45/35)
30 Pull-ups

Note: The intent of this workout is to build muscle-endurance AND to test a benchmark from week 1 of the cycle. Choose progressions that will allow you to complete the allotted work within the give time frame.

CFW Community – Please screen yourself, for symptoms prior to arrival at CFW, by using the provincial self-assessment tool.

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BARBELL CLASS

(1) RECEIVING POSITION
4 x 3
Snatch Balance

(2) HANG SNATCH
6 x (1+1)
Halting Snatch (Low-Hang) + Snatch

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OUTSIDE THE BOX

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.

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