CFES WODS 9.17-9.22.2018

9.17.2018

A. Snatch - 12 Minutes to Max
B. Clean & Jerk - 12 Minutes to Max
C. 9 MIN AMRAP
4 Muscle Ups (2 x Pull Ups/RR)
5 Box Jump Overs (30/24)
6 DB Ground to OH (60/35)

9.18.2018
A. 1K Row for Time
B. 7 RFT, of:
3 Push Jerks (155/105)
7 Toes to Bar
4 Squat Cleans (155/105)

9.19.2018
On a Running Clock, Perform:
0-10:00
21-15-9
Thrusters (95/65)
Pull Ups

10:00-25:00
1-Mile Run

25:00-40:00
20 RM Back Squat

*You will have three scores. On A and B, if you do not complete the work before the time cap, add 1 second above the cap for each rep not completed.

9.20.2018
For Time:

100 Abmat Sit Ups
75 Double Unders
50 Wall Balls (20/14)
75 Double Unders
25 Hang Power Cleans (135/95)
75 Double Unders
50 Wall Balls (20/14)
75 Double Unders
100 Abmat Sit Ups

*Scale with singles in sets of 100. Scale other movements by weight.

9.21.2018
SKILL/VOLUME:

A. FOR WEIGHT, NOT TIME:
75 Deadifts

B. FOR COMPLETION, NOT TIME:
25 Rope Climbs


You May perform rope climbs during your rest between deadlifts


*These reps are based on the top 1% of athletes, do not be afraid to scale reps down. Focus on quality movement and form and challenging yourself; not getting to an unsafe place

9.22.2018
In a team of 4, complete the following:

15 Minutes to find a 3RM Front Squat from the Floor
5K Row For Time
100 Burpee Box Jumps (24/20)
100 DB Snatches (50/35)

*Score is time on clock when you finish the final Snatch. Teams may not progress to Row Until the clock hits 15 Minutes.