General Warm-up # 2 Then…, Snatch – 45% x 2; 55% x 2; 60% x 2; 65% x 2; 70% x 2; 75% x 1 x 3; 80% x 1 x 5 Then…, AMRAP in 6 min of:** 7 Hang Pwr Snatch, 115/80# or 95/65# 14 T2B or K2E 21 Box Jumps, 24/20″ **The goal should be to keep a steady pace that you can maintain for the entire duration. Then…, Handstand Walk Practice for 10 min. This entails kicking up to the position, be it against the wall or freestanding, spotting, etc. Extra Credit
- Banded Triceps Pushdowns – 5 x 20
- Banded Crunches – 5 x 20
- Banded Face Pulls – 5 x 20
CFG Athletes, we are excited to announce the WOD’s for the In House Throwdown on Saturday, September 12th! . Athlete Briefing will be 9:20am on Saturday, September 12th. We will go over WOD standards and you can ask questions then. The first heat will start at 10am. The event will likely go until about 1:00pm. Heat assignments will be announced 9am Saturday. WOD details are subject to change. This year we will be including a Floater WOD–Announced soon Throwdown WODs posted here Briefing the Snatch